THE OTTAWA VALLEY’S HEALTH MAGAZINE HealthMattersovhealth.ca/wp-content/uploads/2020/01/Health-Matters-Winter-2020... · groups in the entire Canadian population. #1 SOURCE Why

Gifting AssetsWinter BluesWeight Loss

Cancer CoachingChild Health

TechnologyWell At Work

Funeral ServicesAND SO MUCH

MORE INFO!

HealthTax TipsGuide

Trying To FindA Safe Place

Health Hotlines& Helplines

Canada’s Agriculture Day

HealthyFacts

Local Experts

Credits and deductions onhealth-relatedexpenses

The path from addiction and

abuse to applying to college

HealthTHE OTTAWA VALLEY’S HEALTH MAGAZINE

WINTER 2020

FREE!

MattersHealthMatters

Health Crossword

DO YOU PROVIDE ANY OF THESE SERVICES? IF SO, YOU SHOULD BE IN OUR NEXT ISSUE!

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Phone: [email protected]

www.ovhealth.ca

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2020 Publishing Schedule Winter Edition: You’re reading it! Spring Edition: April 9, 2020 Summer Edition: July 10, 2020 Fall Edition: October 9, 2020

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“Green” Initiatives

Emergency Services

Nutrition + Dietician Services

Coaching Services

Men’s Health

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Air Purifying + Air Quality

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Transportation

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Dental Care + Related Services

Denturists + Denture Work

Hearing Care

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Vision Care, Lasik, Glasses

Public Health Organization

Health Products

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Healthy Municipalities

Financial + Investment Health

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Kids + Children’s Health

Prenatal and Pregnancy

Women’s Health

HEALTH MATTERS MAGAZINE PAGE 1

No part of this publication may be reproduced without our consent. While every effort has been made to ensure accuracy, we cannot be held responsible for any error or omissions that may occur.

www.healthmattersmag.ca

This magazine is designed and produced by Forward Thinking Marketing Agency. For more information: www.fwdthink.net

2113 Petawawa Boulevard, Pembroke, Ontario K8A 7G8Phone: 613-732-7774 [email protected]

Part of her story included a suggestion of how schools could provide more help for students who are facing struggles as she did. Her suggestion for a meeting group is one I have decided to pursue a little further than writing this article. I will be asking local schools to consider having this group available to students. I don't know what is involved in offering this type of meeting - things have certainly changed from when I was in high school - but I'm hoping that it will spark creative idea on how to facilitate something that could help a student move away from a difficult situation and towards a more positive direction. I hope some schools will find a way to achieve that and that they will share those achievements with Health Matters.

As we embark on 2020, may it be your best year ever. I wish you all a very Happy New Year filled with health and happiness.

Jennifer Layman, Publisher

Another request that has been mentioned a few times is around editing the content. Specifically, that some topics should be permitted while others should not. I accept there is a responsibility that comes with producing this magazine, and I believe part of that responsibility is allowing for a variety of topics to be discussed. I also believe that the decision-making authority on how those topics are acted upon, or not acted upon, is in the hands of the readers. Having spoken to several groups about this magazine, I am confident that discussion is alive and well and the appreciation of all topics is welcomed.

Also in this issue is an interview with a young woman who tells her story of abuse and peer pressure that led her down a difficult path; a path she is working to change. It is a real-time, real-life interview and she is a brave person for telling it.

It is an exciting time for this magazine to be adding another edition of Health Matters to the publishing schedule. Moving from three issues to four may not seem like a huge move, but it is something readers have been asking for, especially in the last year, and it's truly thrilling to be able to meet that request.

WINTER 2020

Wishing You A HappyAnd Healthy 2020

FROM THE PUBLISHER

Jennifer Layman, Publisher

29 - Reduce The Risk Of Getting Sick At Work

22 - Making Medications Customized For You

2 - Health Information and Hotlines

FUN & GAMES

34 - Health Services Listings

13 - Is Your Health A Write-Off? Tax credits and deductions from CRA

36 - Crossword Answers

28 - Preventing And Treating Frostbite In Children

8 - It Takes a Village: Cancer Coaching Comes to Arnprior

GENERAL INFORMATION

30 - Electrical Safety In Your Home

21 - Beauty For Today And Beyond

24 - Inappropriate Sexual Or Harassing Behaviours In Canada

33 - Crossword

HEALTH INTERVIEWS

7 - Are The Winter Blues Making You SAD?

20 - A New Choice In Funeral Services

9 - Choose A Healthy Lifestyle And Weight Loss Will Follow

23 - Using Technology To Increase Quality Of Life

19 - A Dentist Could Be The Key To A Child’s Good Night’s Sleep

31 - Your Role In White Coat Syndrome

25 - Trying To Find A Safe Place: From physical abuse and drug addiction to going to college

10 - Preventing Type 2 Diabetes

HEALTH EXPERTS

4 - Health Facts

11 - Canada’s Agriculture Day

6 - Gifting Assets Through Your Estate Plan

www.facebook.com/healthmattersmag

CONTENTS

A HEALTHY LAUGH

Q: Why did the tomato blush?

A: Because it saw the salad dressing.

A: History because it is full of dates!

A: Quit stalking me!

Q: What school subject is the fruitiest?

Q: What did the lettuce say to the celery?

PAGE 2 HEALTH MATTERS MAGAZINE

Health Hotlines &Helplines

GOVERNMENT SERVICES

Telehealth Ontario 1-866-797-0000 Free, confidential health information advice from a Registered Nurse. 24 hours.

Health Canadawww.healthcanada.gc.ca | 1-866-225-0709

Seniors Info Line1-888-910-1999

Ontario Ministry of Health and Long Term Carewww.health.gov.on.ca | 1-800-268-1154

OHIP Information Linewww.health.gov.on.ca | 1-800-664-8988

Ontario Drug Benefit Programwww.health.gov.on.ca | 1-866-811-9893

Ontario Provincial Policewww.opp.ca | 1-888-310-1122 | 9-1-1Drug related or non-emergency calls. 24 hours. For emergencies call 911.

Veterans Affairs Canada Assistance www.veterans.gc.ca | 1-800-268-7708For military, veterans, spouses and children and some public servants. 24 hours.

HELPLINES & HOTLINES

Robbie Dean Family Counselling Centrewww.robbiedeancentre.com 613-629-4243For kids, teens, adults and seniors. 24 hours.

Regional Assault Care Programwww.renfrewhosp.com | 1-800-363-7222Renfrew County service to report assault and abuse. 24 hours.

Ontario Problem Gambling Helplinewww.problemgamblinghelpline.ca1-888-230-3505For help with gambling issues. 24 hours.

Kids Help Phonewww.kidshelpphone.ca | 1-800-668-6868For youth up to age 21. 24 hours.

AIDS/HIV Hotlineswww.cdnaids.ca | 1-800-668-2437Information, counselling and safer sex

Child, Youth and Family Crisis Line1-877-377-7775Anyone can call. 24 hours.

Ontario Drug & Alcohol Helplinewww.drugandalcoholhelpline.ca1-800-565-8603

Mental Health Crisis Linewww.crisisline.ca1-866-996-0991For individuals aged 16 years or older who are experiencing a mental health crisis. 24 hours.

Seniors Safety Line1-866-299-1011www.elderabuseontario.com

ADDITIONAL INFO

Ontario Poison Centrewww.ontariopoisoncentre.ca1-800-268-9017Information about poisoning exposures, ingestion and inhalation, etc. 24 hours.

Quebec Poison Centre www.santemontreal.qc.ca1-800-463-5060Information about poisoning exposures, ingestion and inhalation, etc. 24 hours.

Canadian Anti-Fraud CentrePhone: 1-888-495-8501www.antifraudcentre.ca

Recalls and Advisorieswww.consumerinformation.caCanadian recalls and safety alerts database.

JOHN YAKABUSKI, MPP

Visit our office: 84 Isabella Street, Unit 6 in PembrokePhone: 613-735-6627 | Toll Free: 1-800-267-2515 | [email protected]

Renfrew - Nipissing - Pembroke

As your Member of Provincial Parliament, please let me know your healthcare concerns. We can be a resource for you for OHIP issues, the Ontario Drug Benefit Program and other provincially-mandated healthcare issues. We can also refer you to agencies that may be a more direct point of contact. Reach out to my office.

PAGE 3HEALTH MATTERS MAGAZINE


HealthFacts

Various Sources

34%2.7% 23.7%

38.1% 31.0% 4.5% 19%

39%

40%

8%0 meals5-10 minutes 10-20 minutes

20-30 minutes

How much time do you spend at a grocery storeevery visit? 30-60 minutes 60+ minutes 2 meals

1 meal

3+ meals

56%

93.7%

6%

37%

10%

nutrition facts table

of Canadians had strongpersonal motivation to reduce

consumption of single-useplastic packaging, however,

they were less inclined topay more for alternative

packaging solutions.

A Dalhousie University study in 2019 identified

front of package info(ie: no added sugar)

list of ingredients

adults who have everused cannabis who

will go on to develop asubstance use disorder

Canadians who eat all of

their daily meals alone

using technology

watchingtelevision

preparingmeals

listening toradio/reading

working orstudying

Canadians who do not

eat any mealswith their partner

Canadians eat anaverage of twice a

day (and each meal takes 44 minutes)

minutes per day thatpeople spend eating

30%

53% 33% 19% 15% 14%

30% TWICENINETYONE

38%

51% 54% 56% 46%

10%

33% 49%

42% 49%ages 15-24

ages 45-54 ages 55-64 ages 65-74 ages 75+

breakfast

lunch supper

ages 25-34 ages 35-44

HospitalEmployees Plan

home & auto insurance

It’s Worth A Call

A local insurance plan.

If you currently work for the Pembroke Regional Hospital or the Deep River and District Hospital, or you are retired from working there, you qualify for this home and auto insurance group plan. Any employee, in any hospital department is eligible.

ackieJohnston

LimitedMwww.jmackie.com/[email protected] | Phone: 613-735-1046

&

How often Canadians consultnutritional information

When purchasingfood what do you

consult most often?

60% of Canadians sometimes eat whiledoing another activity

Canadians who eatmeals with their kids

under age 15

China is the largestimporter of Canadian

canola oil andapproximately

What meals doCanadians eat out

most often?

once a month

twice a month

three times a month

weekly

every other day

daily

3.8%

9.4%

10.8%

62.3%

12.3%

1.4%

How often do youvisit a store whereyou purchase food?

of all productionis exported


If sugary beverages werecombined into one category

(regular soft drinks, juice, fruit drinks, drinks containing

free sugars, tea and coffee), they would be the

of sugars for all agegroups in the entire

Canadian population.

#1 SOURCE

Why Canadiansdo not consult

nutritionalinformation

45%

20%

6%

5%

2%

11%

49.4%

Always/Often Sometimes Rarely/Never

34.3% 14.4% 1.9%

do not care

do not need to

do not know how tointerpret the nutritional

information

do not know what tobelieve or trust

nutritional informationwas not available

other reason

not yet andnot planning to

Women: 55%Men: 40%

Women: 25%Men: 26%

Women: 19%Men: 34%

not yet butthinking about it

occasionally(once a month)

regularly(weekly)

101 grams (24 teaspoons)

115 grams (27 teaspoons)

In 2015, the average DAILY total sugars intake from food and beverages among all children aged 2 to 8 was

For children aged 9 to 18, these number were

54%

39%

52% 48% 57%

10%

once a week or more

less than once a week

did not eat out in the past month

Canadians’ main reason for eating out being a treat,special occasioncelebration or to

socialize

Canadians’ main reason for eating out is because ofconvenience, no time to cook or

can’t cook

Canadians whoalways or often

change their orderbased on nutrition

information on the menu

Canada’sgreenhouse gasemissions from

crop and livestockproduction


OutdoorRinks

FESTIVAL OF

and winter fun!

YZEERF

www.festivalofoutdoorrinks.com | www.facebook.com/outdoorrinks

February 7-9, 2020Watch our website and Facebook page to see the list of participating rinks and fun events planned for this year’s Festival. New for 2020! No rink? No problem. Addyour winter fun event to the festival!

How often doCanadians eat out?

Canadians’ FoodExpenses

How often have you purchased groceries online

How often do men and women consult nutritional information?

$8,529

$5,934

$563

$321

$731

$702

$839

$1,109

$219

$1,451

$2,593

$2,272

$321

household spend on food

food purchased from stores

bakery product purchases

cereal grains and cereal

fruit, fruit preparations, nuts

vegetables andvegetable preparations

dairy products and eggs

meat

fish and seafood

non-alcoholic beveragesand other food products

food purchased fromrestaurants

restaurant meals

restaurant snacks/drinks


www.edwardjones.com

There is much to consider in transferring wealth to your adult children - and estate planning in general - so make sure you consult with your financial advisor, along with a tax or legal professional, to determine what's best for you. Note: Edward Jones, its employees and financial advisors

are not estate planners and cannot provide legal or tax advice. Please consult your lawyer or qualified tax advisor for further discussion about what planning is most beneficial for you.

-----ASK THE EXPERT:

John Branecki, CFP® CIM®Financial Advisor, Member, CIPF

Edward Jones640 Pembroke Street East,

Pembroke, Ontario

Many people choose to gift assets while they are still alive as a valuable estate planning technique for passing wealth on to their adult children. A gift can be defined as a voluntary transfer of property to another made without an expectation of anything in return. One of the most important benefits of making a gift is that the act could reduce the overall tax burden of your estate.

The Tax Benefits On the day you die, the government deems all of your assets to have been sold at fair market value, assuming you are not leaving them to your spouse or common-law partner. As a result, you could have substantial capital gains in that one year, pushing you into a higher tax bracket on your final return. If the assets are gifted over a number of years, capital gains taxation may still be applicable, but it could occur within a lower tax bracket, meaning you may pay less tax. Gifts of cash do not give rise to taxes at the time of the gift.In addition, gifting your assets to your adult children can help minimize the size of your estate. This could potentially lower probate, executor and legal fees. But perhaps the most important advantage is that you get the satisfaction of seeing your

gift help your children while you are still alive.Making A Gift

To make a gift legally enforceable, there must be evidence of the gift giver's intention to make a gift, as well as a physical act to demonstrate that intention. For example, if you would like to give a coin collection to your son, you could make it legally binding by making an oral declaration that it is being given as a gift. You would then physically hand it to him. However, to avoid any legal disputes about intention after you die, it is wisest to create a legal document to accompany the act of gifting, such as a gift deed or declaration. A gift is presumed to be final, with all rights of ownership transferred to the beneficiary.

If you wish to retain some form of control over the gift, the creation of a trust is an option you to consider. You could ensure that when you die, full ownership rights would pass to your child by way of the trust document.


By: John BraneckiFinancial Advisor

Gifting AssetsThrough YourEstate Plan

www.petawawaemployment.ca

PMFRC EMPLOYMENT SERVICE

www.petawawaemployment.ca

This Employment Ontario service is funded in part by theGovernment of Canada and the Government of Ontario.

New Year. New Job. New You!

Are you looking for a job?

Whether you are military or civilian, our friendly and dedicated staff will help you reach your career goals in 2020!

Petawawa3025D Petawawa Boulevard

Phone 613.687.1717

Deep River43 Champlain StreetPhone 613.584.1717

Are you thinking about a career change?

Register by calling 613-433-1211or at [email protected]

Join me for a weeklymindfulness session!

Simple Mindfulness

Every Wednesday, 7:00pm-8:00pmKenwood Corporate Centre16 Edward Street, Arnprior

Rose McHaleCertified Master Coach, Speaker

Make 2020 Your Best Year!Walden Farms: calorie, sugar, gluten and lactose free selection of dips, dressings, jams and spreads, Smart Baking low carb buns/pitas, Zeroodles low carb, high protein pasta

Diabetic socks with trained compression therapy fitters MyDNA Genetic Tests | Vaccine AdministrationCannabis Consults | Travel Consults

Meet your weight loss goals with us!

Northern Lights dealer for SAD light therapy lamps, Bamboo Naturals, roll-ons, foot, room and sport deodorizers, DoTerra Essential Oils dealer and scent-free products

Seasonal affective disorder (SAD) is a form of depression that coincides with the seasons. In the classical version, the patient starts to have depressive symptoms in the fall and can intensify in the winter. People usually begin to feel better in the spring and summer months. Despite often being called the “winter blues,” there are those who experience SAD over the summer months. As always, it is important to see your doctor to have any condition diagnosed.

Treatment Option: Medication Once diagnosed, there are many different families of anti-depressant medications that can be used to treat SAD. The choices are numerous and each of them may have different advantages and possible side effects. A discussion with your doctor and pharmacist can help walk you through the different options and clarify what to expect from each.

Treatment Option: Lifestyle Changes If experiencing SAD in the winter, it is helpful to make your environment as bright as possible. Keep your blinds open and try to sit close to your windows. Avoid long periods of time in the basement and try to maximize your light time by taking walks and spending more

time outside. Get more exercise, and most effectively, take your walk within the first two hours of waking up each day.

Light Therapy Light boxes or lamps, are available and are considered a first-line treatment for winter SAD. When looking for light boxes make sure that you purchase a high-quality lamp. The light should have a rating of 10000 LUX. The light should be able to enter your eyes indirectly – do not look directly at the light, but your eyes must remain open. The best time for treatment is first thing in the morning and for a 10000 LUX light, the treatment time is usually 20-30 minutes a day at a distance of 16-24 inches from your face. Lower rated lamps, and larger distances, require longer

treatment times. At Rowan's, we carry Canadian-made, Northern Light Technologies lamps in a variety of shapes and sizes. There are large counter models, travel versions and even ones that clip to the rim of your baseball cap! Light therapy is not a cure for SAD. It can be effective in treating milder cases of the disorder or used in conjunction with other therapies to help ease both SAD symptoms and other depression-related conditions that are worse

in the winter months. Your pharmacist is the most accessible health care provider. If you have any questions, feel free to ask.


Jason Shreenan, OwnerRowan’s Pharmasave

Located in Downtown Pembroke since 1924115 Pembroke Street West,

Pembroke, OntarioPhone: 613-732-2522

[email protected]

By: Jason Shreenan, Pharmacist

Are TheWinter Blues Making YouSAD?

www.ottawavalleyweightloss.ca


115 Pembroke Street West in Pembroke | Phone: [email protected] | www.rowanspharmasave.ca 115 Pembroke Street West in Pembroke | Phone: [email protected] | www.rowanspharmasave.ca rowanspharmasave

rowandrugs

We are an authorized Ideal Protein

weight loss centre.

Eating right is possible; we can show you how.

Over the past few years, a focus on patient-centred care within our healthcare systems has become more commonplace, encouraged and practised. This includes what is commonly referred to as a “circle of care” for patients, which can involve family doctors, oncologists, caregivers, specialists and now cancer coaches.

About Cancer Coaching

Life Coach and Cancer Coach50 John Street North, Arnprior, Ontario


If you are unfamiliar with cancer coaching in general, you may wonder what it is about and how it could be beneficial. Cancer coaching is about helping patients and their caregivers navigate the many needs and challenges of the cancer journey. Coaches work with clients starting at diagnosis. They remain with the client through treatment, post-treatment, remission and recovery. They also remain with the client to assist with their needs surrounding end-of-life planning. Cancer coaching is an example of person-centred healthcare. It involves the patient and the coach working together to address whatever is most important to the patient along their journey. Cancer coaching is not therapy, nor is it prescriptive. The patient and the coach work together to empower a patient’s life as they live

with a diagnosis of cancer. In doing so, it can help with such things as: - developing the skills, knowledge and confidence to better understand and take charge of the cancer diagnosis; - improving overall health and well-being; - managing common treatment side effects and reducing additional stress; - connecting with others who share similar experiences; - addressing the needs of the caregiver; and - creating a greater feeling of control.

Now Available in Arnprior Thanks to the generosity of local donors, cancer coaching has now been made available in Arnprior, Ontario. It is offered without the need for a medical referral and each client can access up to five hours of one-on-one cancer coaching at no cost.

I am pleased and honoured to have been selected and trained as the cancer coach for the Arnprior area. Cancer coaching is a complimentary service to the work I already do as a life coach and grief recovery specialist. This additional training allows me to expand my ability to support those in need of help with the many challenges life can throw our way.

Access Cancer Coaching Services To access a cancer coach, contacting the Ottawa Regional Cancer Foundation at 613-247-3527. More information is available at www.ottawacancer.ca/register as well. If you are a person living with cancer, or you support a loved one who is facing cancer and you need help, please feel free to reach out to see if cancer coaching is for you.


Gina PilonAdvanced Grief Recovery Specialist,


By: Gina Pilon, Advance Grief Recovery Specialist and Life Coach

It Takes A Village! Cancer Coaching Comes to Arnprior

Phone: 613-687-6187 + www.stjohnspetawawa.comwww.facebook.com/stjohnspetawawa

St. John’s Evangelical Lutheran Church605 Black Bay Road in Petawawa

Our doors are open. Attend a Sunday service, participate in ourcongregation groups and meet other people who are looking

for some spirituality in their daily lives. All are welcome.

Missing spirituality from your life?Reconnect on any Sunday with us.

Pastor Albert Romkema

One donor can save up to 8 lives through organ donation and enhance the lives of up to 75 more through the gift of tissue.

Consider Being A Donor

Today, in Ontario, there are over 1,500 people waiting for a lifesaving organ transplant. This is their only treatment option, and every 3 days someone will die because they did not get their transplant in time. But you can help. When you register your consent for organ and tissue donation, you let those waiting know that you would help them if you could.

For more information:www.beadonor.ca or www.giftoflife.on.ca

The oldest organ donor was over 90 and the oldest tissue donor was over 100.

There’s always potential to be a donor.

Have you been stepping on the scale recently and thinking to yourself, “I need to lose a few pounds?” If so, you are probably also tired of hearing about all these “fad” diets and wondering if they are worth the effort. The internet and celebrities like Dr. Oz, are never at a loss to talk about the latest diet fad. Well, here’s something to consider that has 25 years of my personal use behind it.

The Foundation Of Losing Weight I have been using nutraceutical supplements in my practice for more than 25 years. In all that time, I have always also believed that there is never just a one-pill solution to weight loss. Making a healthy and permanent weight change requires a healthy and permanent lifestyle change. Recently, four of our staff attended a training session in Toronto about making that healthy lifestyle change. The training is geared to help people make big changes in simple ways that allow for new habits to be formed and goals to be achieved. This operating system was developed by Metagenics, a nutraceutical company we have been working with at Integrated Health Centre for many years, and one that has a strong commitment to research and pharmaceutical-grade production. As more people seem to struggle with weight issues, all of us here are excited to re-introduce this program to the public as another service we can offer to help get your health back on track.

Smart Weight Loss

Integrated Health Centre 570 Nelson Street, Pembroke, Ontario

Phone: 613-732-3333info@integratedhealthcentre.cawww.integratedhealthcentre.ca

The concept of the First Line Therapy program is to meet you where you are at currently so that the changes that take place don't feel too overwhelming. First Line Therapy is based on three pillars: healthy eating, healthy living and physical activity. Emphasizing these three pillars allows you to make small changes that will impact the bigger goals of changing your lifestyle. The role of our trained lifestyle educators is to hold you accountable on this program. Accountability allows you to be successful by ensuring you create smarter goals and easily manage your meal plans. It also means that you are not on this journey alone. The program is 12-weeks long, during which you meet every

second week with the lifestyle educator to discuss progress, challenges and what needs to be changed. Practical advice for creating and sticking to meal plans will empower your commitment and make it easier to follow the program. There is ample research to support that meal planning, with real ideas and choice, is critical to achieving sustainable weight loss. Lifestyle educators are essential coaches along the road you take to success. Also, I highly recommend that you take the time to view a video called “In Defense of Food: An Eater’s Manifesto.” This award-winning documentary has a clear message: eat food, not too much, and mostly plants. In other words, eat unprocessed foods. The best way to direct yourself to unprocessed foods is to think about the layout of the grocery store. Keep to the outside aisles, moving from produce, through the bakery, the deli and the dairy section. This limits exposure to processed foods that should be minimized or avoided. It has been shown that our brains choose sweet or salty tastes over healthy choices within less than a second, so following a plan of how and where to shop is essential to not fall back on pre-programmed reflexes. People often look at weight loss as a goal. I suggest to you that weight loss is an extension of getting healthy and should not be the sole target. It should be a side effect of choosing a sustainable healthy lifestyle. That path is not easy but can be achievable with the gentle guidance and support and this is what First Line Therapy offers. Best of the new year to all of you. All of us at Integrated Health wish you a successful journey to good health in 2020.


Dr. Nik Bair-Patel, B.Sc., D.C.Clinical Director

By: Dr. Nik Bair-Patel, B.Sc., D.C.Clinical Director

Phone: 613-732-3333 570 Nelson Street, Pembroke

www.integratedhealthcentre.ca

Choose A HealthyLifestyle and WeightLoss Will Follow

FirstLine Therapy is a comprehensive lifestyle change program unlike any other. It targets the underlying causes of chronic disease by incorporating personalized eating and physical activity plans, targeted nutritional supplementation, and effective behavioral coaching tools to support you on your wellness journey.

YouHave

Options

Your greatest wealth is health!

healthierlifestyle

• Personalized food plans• Physical activity recommendations• Targeted nutritional support• Tracking tools

The FirstLine Therapy Program includes:• Health screening• Body composition analysis• Customized health plans• Lifestyle and behavioral coaching

Healthy Living beginswith Firstline TherapyTalk with us about it today!

for a


Preventing Diabetes Type 2 diabetes can be prevented or delayed for many people, which is great news if you think being diagnosed with type 2 diabetes is inevitable for you. Even if you've already been told that you have pre-diabetes (a diagnosis that indicates an elevated risk of developing diabetes) or that

you have a high risk of developing type 2 diabetes, you still have the chance to make changes that can delay or prevent type 2 diabetes.

Eat Healthily Start by looking at your food choices. Diet is the most important part of lifestyle change. A good first step is to cut out highly processed foods, refined grains such as white bread, sugary food and sugary drinks. Plan your meals around vegetables, more plant-based proteins, whole grains, dairy, lean meats, oily fish, nuts and healthy oils such as olive oil.

Move More Moving more will help you prevent diabetes.

Start with limiting the amount of time spent sitting. Interrupt your sitting time by standing up and moving around briefly every 20 to 30 minutes. Another goal should be to get at least 150 minutes of aerobic exercise per week (like walking, bicycling or jogging). Smaller amounts of activity can still have some health benefits.

Lose Weight If you have pre-diabetes, an eating and exercise plan that helps you lose just 5 per cent of your initial body weight can delay or prevent type 2 diabetes from developing.

There are three major types of diabetes: type 1 diabetes, type 2 diabetes (the most common) and gestational diabetes. Type 1 diabetes is an autoimmune disease and is also known as insulin-dependent diabetes. Safe and effective ways to prevent type 1 diabetes have not yet been identified. Gestational diabetes is a temporary form of diabetes that occurs during pregnancy.

About Type 2 Diabetes People with type 2 diabetes can't properly use the insulin made by their bodies, or their bodies aren't able to produce enough insulin. Roughly 90 per cent of people living with diabetes have type 2 which is most commonly developed in adulthood, although it can also occur in childhood. Type 2 diabetes can sometimes be managed with healthy eating and regular exercise alone, but may also require medications or insulin therapy.

Get Support You don't need to do it alone. Talk

to your healthcare team or contact Diabetes Canada for information about services and support available in your community. If you have prediabetes or are at high risk for developing type 2 diabetes, you may be eligible for the Canadian Diabetes Prevention Program at no cost to you.


Diabetes CanadaPhone: 1-800-226-8464

www.facebook.com/DiabetesCanadawww.diabetes.ca


Joyce Layman

TAERC IONS

For relaxation and reflection

Add heat to sore areas with small,medium and large heated magic bags

For those with ADD, ADHD or autism and dementia patients

(keeping fingers busy)

Fidget Quilts

Therapeutic ‘Magic’ Bags

Labyrinth Pillows

Plus: adult bibs, aprons, boot covers,towels, pet labyrinth pillows and more

[email protected]: 613-687-2896235 Biesenthal Road, Petawawafacebook.com/joyce.layman.96

315 Pembroke Street East

Vein SclerotherapyBotox InjectionsJuvederm Fillers

Compression Stockings

Lorraine Shanahan, RN315 Pembroke Street East,


10th Anniversary!Celebrating Our

By: Diabetes Canada

PreventingType 2Diabetes

Make an “all Canadian” mealand share your love of Canadian agriculture by tagging #cdnagdaywww.AgDay.ca

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PEMBROKE 1185 Pembroke St. E.

613-732-2843

SHAWVILLE 388 Main Street 819-647-2814

MICKSBURG 2768 Micksburg Road

613-735-3689

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Kathleen Lindhorst & Marshall Buchanan

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$40/month for 4 months

Crofters

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Custom Orthotics | Compression HoseOrthotic Footwear | Mobile Services

Employee Seminars

Pembroke: 613-735-4007 | Metcalfe: 613-884-4008224 Pembroke Street West, Pembroke

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Mobile OrthoticsTHE ORTHOTIC SPECIALISTS

Jane Loftus, Registered Kinesiologist

Putting OurBest Foot

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One home delivery per month for four months. Basket contains 5 sausage rolls, 1 doz. potato cheddar perogies, 1 doz. beef goulash perogies and 5 mini apple turnovers. Made with localand naturally grown or certified organic ingredients.

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Beef Poultry PorkEggs Vegetables

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Frozen & Ready Made Entrees Pre-Ordering Available

Cabbage Rolls

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Farmers feed the world

When you buy locally, this is what you make possible.

BUSINESSOttawa Valley

Jobs For Your Familymembers of your Board of Directors

attendance at local festivals

a part-time job for your childratepayer-financed projects

the future new businesses establishing

opportunities for graduates to return home

drivers for cancer appointments

tradeshow vendors

people who buy tickets to galas

churches

an advocate for your cause

home ownership

friends for your kids

members of your rec committee

votes for council

food bank contributionssponsors for your events

donors to charitable initiativesVolunteers For Your Organization

taxes in your community

good neighbours who look out for each other

HEALTH MATTERS MAGAZINEPAGE 12

www.ovbusiness.com | Phone: 613-+732-7774 | [email protected]

A retirement savings plan where deductible contributions can be used to reduce your tax. Any income you earn in the RRSP is usually exempt from tax.

Line 208 – RRSP and PRPP deduction

Line 214 - Child care expensesAmounts paid to have someone look after a child so you could be employed, carry on a business, attend school or carry on grant-supported research. You can claim expenses for caregivers providing child care, day nursery schools, daycare centres, educational institutions, day camps, day sports schools, boarding schools, overnight sports schools or camps with lodging.

Line 215 – Disability supports deductionIndividuals who have a physical or mental impairment and have paid for certain medical expenses can, under certain conditions, claim the disability supports deduction. You may be able to deduct the expenses you paid so you could work, go to school or do grant-supported research.

Primary or secondary level education, or certain other forms of training.

Members of the clergy can claim a deduction for your residence.

If you have taken a vow of perpetual poverty as a member of a religious order, you can claim earned income and pension benefits you have given to the order.

Line 231 - Clergy residence deduction

Line 301 - Age amount

Must be eligible for the Canada caregiver amount for your spouse, partner or dependant age 18 and over. CRA may ask for a signed statement from a medical practitioner showing when the impairment began and what duration is expected.

Line 304 - Canada caregiver amount for spouse or common-law partner, or eligible dependant age 18 or older

If you were 65 years of age or older on December 31 and your net income is less than $85,863 (2018) you have a claim here.

Line 256 - Adult basic education tuition assistance

Line 256 - Vow of perpetual poverty

For children aged 0-17, the statement should show the child, because of the impairment, is, and will likely continue to be, dependent on others indefinitely and need much more help for their personal needs and care when compared to children of the same age. You do not need a statement if the CRA already has an approved Disability Tax Credit Certificate.

You can claim moving expenses if a) you moved to work, run a business or study as a full-time student, and b) you moved at least 40kms closer to new work or school.

Line 219 – Moving expenses

You may be eligible to claim an amount for the interest paid on your student loan if you received it under the Canada Student Loans Act, the Canada Student Financial Assistance Act, the Apprentice Loans Act or similar provincial acts. You cannot claim interest paid on any other kind of loan or on a student loan that has been combined with another kind of loan.

Your educational institution will provide a slip with total eligible tuition fees paid and the months you were enrolled, part-time or full-time. Exam fees to take a trade, occupational or professional exam required to obtain a professional status may be eligible for the tuition tax credit.

Line 316 – Disability amount for selfIf you are eligible for the disability tax credit, you may be able to claim the disability amount.

Line 319 - Interest on student loans

If your dependant is eligible for the disability tax credit (DTC), you may be able to claim all or part of their disability amount on your tax return. You can split the unused part of this amount with another supporting person.

Line 318 – Disability amount transferred from a dependant

Line 307 - Canada caregiver amount for other infirm dependants age 18 or older

Line 323 – Your tuition, education, and textbook amounts

Amount for eligible expenses related to the adoption of a child under age 18. Eligible expenses are: a) fees paid to an adoption agency, b) court costs and legal and administrative fees, c) reasonable and necessary travel and living expenses (child and adoptive parents), d) document translation fees, e) fees paid to a foreign institution, f) mandatory expenses paid for the child's immigration and g) any other reasonable expenses related to adoption.

Line 313 - Adoption expenses

Amount for dependent children or grandchildren (you, spouse or common-law partner) if that person was age 18+ and was dependent on you because of an impairment in physical or mental functions.

A credit if you made a gift of money or property to certain institutions. Generally, you can claim up to 75% of your net income. Qualified institutions include registered organizations (charities, amateur athletic associations, national arts services, housing corporations, municipalities, municipal/public bodies performing a function of government) the United Nations and universities outside Canada.

Line 349 - Donations and gifts


Is Your Health a Write-Off?

Federal and provincial governments offer an array of tax credits and deductions for health-related expenses. Please refer to your tax professional for assistance.

Contacting CRAwww.canada.ca/en/revenue-agency

Individual Inquiries: 1-800-959-8281


Line 362 – Volunteer firefighters' amount and Line 395 – Search and rescue volunteers' amount$3,000 for the volunteer firefighters' or the search and rescue volunteers' amount if a) you were a volunteer firefighter or search and rescue volunteer during the year and b) you completed at least 200 hours of eligible volunteer services in the year.

Note: The purchase must be made to allow the person with the disability to live in a home that is more accessible or better suited to their needs.

You do not have to be a first-time home buyer if a) you are eligible for the disability tax credit or b) you acquired the home for the benefit of a related person who is eligible for the disability tax credit

You can claim $5,000 for the purchase of a qualifying home in the year if a) you acquired a qualifying home and b) you did not live in another home owned by you or your spouse or common-law partner in the year of acquisition or in any of the four preceding years (first-time home buyer).

Line 367 – Canada caregiver amount for infirm children under age 18

Line 398 – Home accessibility expensesAn amount for the eligible expenses for a qualifying home renovation if you are eligible for the disability tax credit, aged 65 or older, or you are making a claim for a qualifying individual.

An amount for each of your children who are under 18 years of age by December 31, live with you throughout the year and are dependent on others because of an impairment in physical or mental functions and will likely continue to be dependent on others for an indefinite duration. Note: dependent on others means the child needs significantly more assistance in attending to his or her personal needs and care when compared to children of the same age.

Line 369 – Home buyers' amount

A tax-free monthly payment to families who care for a child under age 18 with a severe and prolonged impairment in physical or mental functions. You must be eligible for the Canada child benefit and your child must be eligible for the disability tax credit. If you already receive the Canada child benefit for a child eligible for the disability tax credit, you automatically get the child disability benefit.

The benefits can include readers for persons who are blind, signers for persons who are deaf, and coaches for persons who are intellectually impaired. Includes any GST/HST that applies to this benefit.

Child disability benefit

Disability-related employment benefitsIf you provide benefits or allowances to an employee with a disability, (ie: transportation costs or attendant services), the benefit may not be taxable. For employees with severe and prolonged mental or physical impairments, if you provide reasonable benefits for attendants to help these employees perform their duties of employment, these benefits are not taxable to the employee.

Line 452 - Refundable medical expense supplement

Line 449 – Climate action incentive

Ontario offers credits and reductions to further reduce your provincial tax payable: as follows: adoption expenses, age amount, allowable amount of medical expenses for other dependants, caregiver amount, community food program donation tax credit for farmers, disability amount, disability amount transferred from a dependant, donations and gifts, interest paid on your student loans, medical expenses (for self, spouse or common-law partner, and your dependent children) and unused tuition and education amounts

Line 479 – Provincial or territorial credits

Available to working individuals with low income and high medical expenses.

Line 453 - Working income tax benefit (WITB)A basic amount and a disability supplement for low-income individuals and families who have earned income from employment or business.

A qualifying renovation is of an enduring nature and is integral to the dwelling (including the land that forms part of the eligible dwelling). The renovation must

allow the individual to gain access to, or be mobile/functional within, the dwelling, or it must reduce the risk of harm to the individual within the dwelling. Items that are not a permanent part of your dwelling are generally not eligible.

Additional CRA Credits To ConsiderConsists of a basic amount and a 10%

supplement for residents of small and rural communities. Only one person per family (you or your spouse or common-law partner) can claim the CAI payment. Only for residents of Saskatchewan, Manitoba, Ontario and New Brunswick.

Ontario offers credits for apprenticeship training, co-operative education and seniors' public transit. Ontario offers grants for the energy and property tax credit and the senior homeowners' property tax grant.

If you have questions about your income tax return, call 1-800-959-8281.Quebec administers its own tax laws and

policies. If you live in Quebec, you may need to file a separate provincial income tax return. For more information, visit www.revenuquebec.ca/en or call 1-800-667-9625

If you do the work yourself, the eligible expenses include building materials, fixtures, equipment rentals, building plans and permits. Your labour or tools cannot be claimed as eligible expenses.

Generally, paid work done by professionals (ie: electricians, carpenters) qualifies as eligible expenses.


Allows you to withdraw from your RRSP (registered retirement savings plan) to buy or build a qualifying home for yourself or for a related person with a disability.

Home Buyers' Plan (HBP)

Registered Disability Savings Plan

Excise gasoline tax refundAllows you to ask for a refund of part of the federal excise tax on the gasoline you buy if you have a permanent mobility impairment and cannot use public transportation

A long-term savings plan to help Canadians with disabilities and their families save for the future. You may also be eligible for grants and bonds to help with your long-term savings. You should

consider opening an RDSP if you have a long-term disability and are eligible for the Disability Tax Credit; if you are under the age of 60; if you are a Canadian resident with a social insurance number and looking for a long-term savings plan. You may contribute any amount each year up to the lifetime contribution limit of $200,000. With written permission from the RDSP holder, anyone may contribute.

Attendant Care or Care in a Facility

You can claim salaries and wages for part-time attendant care or supervision in your home, retirement homes, homes for seniors or group homes in Canada. You can also claim the same for all employees who do the following: food preparation, housekeeping, laundry, health care, activities, salon services (ie: hairdresser) if included in the monthly fee, security and transportation. If you are receiving attendant care at home, you can only claim for the period you are at home and need care or help. For the expense to be eligible as a medical expense, you must either be eligible for the disability tax credit or have a written certification from a medical practitioner that states the services are necessary.

There are goods and services used by persons with disabilities that are exempt supplies or zero-rated supplies for purposes of the goods and services tax/harmonized sales tax (GST/HST).

Generally, you can claim the entire amount paid for care at nursing homes (full-time) or schools, institutions, or other places

such as an out-patient clinic, such as a detoxification clinic.

Attendant care is care given by someone who does personal tasks which a person cannot do for themselves. This includes care in certain facilities. You can claim as medical expenses the amounts you paid for attendant care or care in a facility. An attendant hired privately will probably be considered an employee.

You usually cannot claim the entire amount you paid for a retirement or seniors’ home. However, you can claim salaries and wages for care in such facilities. All regular fees are eligible medical expenses, including food, accommodation, nursing care, administration fees, maintenance fees, social programming and activities fees. Extra personal expenses (ie: hairdresser fees) are not eligible.GST/HST information

Eligible Medical Expenses

The medical expense tax credit provides tax relief for individuals who have sustained significant medical expenses for themselves or certain of their dependants. Eligible medical expenses are not restricted to those paid in Canada or for medical services provided in Canada.

Lines 330 and 331 - Eligible medical expenses you can claim

Bone marrow transplant – reasonable amounts to find a compatible donor, arrange the transplant including legal fees and insurance premiums, travel, board and lodging for the patient, the donor, and their respective attendants.

Blood coagulation monitors – including disposable peripherals such as pricking devices, lancets and test strips for a person who needs anti-coagulation therapy (PN)

Attendant care expenses

Assisted breathing devices such as a continuous positive airway pressure (CPAP) machine or mechanical ventilator.

Artificial eye or limb

Ambulance service to or from a public or licensed private hospital.

Altered auditory feedback devices for treating a speech disorder (PN)

Air filter, cleaner, or purifier used by a person to cope with or overcome a severe chronic respiratory ailment or a severe chronic immune system disorder (PN)

Air conditioner for a person with a severe chronic ailment, disease, or disorder (PN)

Acoustic coupler (PN)

Braille printers, speech systems, large print-on-screen devices, and other devices designed to help a person who is blind to use a computer (PN)

Braille note-taker devices to allow a blind person to take notes with a keyboard (PN)

Braces for a limb including woven or elasticized stockings. Boots or shoes that have braces built into them to allow a person to walk are also eligible.

* PN = prescription needed

Bliss symbol boards or similar devices used by a person who has a speech impairment to help them communicate by choosing symbols or spelling words (PN)

Bathroom aids to help a person in/out of a bathtub/shower or on/off a toilet (PN)

Baby breathing monitor – A medical practitioner must certify that the infant is at risk of sudden infant death syndrome (PN)

Audible signal devices including large bells, loud bells, single stroke bells, vibrating bells, horns, and visible signals (PN)

Bone conduction receiver

Hearing aids or personal assistive listening devices including repairs and batteries.

Gluten-free products – persons with celiac disease (gluten intolerance) can claim the incremental costs associated with buying gluten-free products as a medical expense.

Heart monitoring devices including repairs and batteries (PN)

Catheters, catheter trays, tubing, or other products needed for incontinence caused by illness, injury, or affliction.

Cancer treatment in or outside Canada

Breast prosthesis for a mastectomy (PN)

Hospital services public or private, that are licensed as hospitals by jurisdiction where they are located

Ileostomy and colostomy pads including pouches and adhesives

Infusion pump including disposable peripherals used in treating diabetes (PN)

Injection pens to give an injection, such as an insulin pen (PN)

Cochlear implant

Medical cannabis – must be purchased in accordance with the Access to Cannabis for Medical Purposes Regulations or section 56 of the Controlled Drugs and Substances Act.

Medical services outside of Canada – the amounts you paid to a medical practitioner and a public or licensed private hospital.

Moving expenses to move a person who has a severe/prolonged mobility impairment, or who lacks normal physical development, to more accessible housing

Note-taking services for a person with an impairment in physical or mental functions

Needles and syringes (PN)

Organ transplant – to find a compatible donor, arrange the transplant including legal fees and insurance premiums, travel, board and lodging expenses

Orthodontic work including braces. Cosmetic procedures are not eligible.

Orthopaedic shoes, boots, inserts (PN)

Osteogenesis stimulator for treating non-union of fractures or bone fusion (PN)

Oxygen, oxygen tent or other equipment necessary to administer oxygen (PN)

Oxygen concentrator – amounts to buy, use and maintain an oxygen concentrator including electricity.

Pacemakers (PN)

Page turner devices to help turn the pages of a book when a person has a severe and prolonged impairment that restricts their ability to use their arms or hands (PN)

Personalized therapy plan – salaries and wages paid for designing a personalized therapy plan for a person who is eligible for the disability tax credit (DTC) and paid to someone who is in the business of providing such services.

Phototherapy equipment for treating psoriasis or other skin disorders.

Premiums paid to private health services plans including medical, dental, and hospitalization plans.

Extremity pump for a person diagnosed with chronic lymphedema (PN)

Electronic bone healing device (PN)

Electronic speech synthesizers that allow a reason who is unable to speak to talk using a portable keyboard (PN)

Electrotherapy devices for a medical condition/severe mobility impairment (PN)

Chair – power-operated chair to be used in a stairway, including installation (PN)

Environmental control system including a basic computer for a person with severe orprolonged mobility impairment (PN)

Electrolysis by a medical practitioner. Cosmetic procedures are not eligible.

Drugs and medical devices bought under Health Canada's Special Access Program.

Elastic support hose to relieve swelling caused by chronic lymphedema (PN)

Driveway access to alter the residential driveway of a person with severe/prolonged mobility impairment, to ease access to a bus.

Diapers or disposable briefs for a person who is incontinent because of an illness.

Devices or software for a person who is blind person or has a severe learning disability to read print (PN)

Dentures and dental implants

Dental services. Expenses for purely cosmetic procedures are not eligible.

Deaf-blind intervening services used by a deaf-blind person when paid to someone in the business of providing these services.

Crutches

Cosmetic surgery will to qualify as a medical expense only if it is necessary for medical or reconstructive purposes (ie: deformity, personal injury or disfigurement)

Computer peripherals to help a person who is blind to use a computer (PN)

Fertility-related procedures to conceive a child

Furnace – for an electric or sealed combustion furnace where the replacement is necessary because of a person's severe chronic respiratory ailment or immune system disorder (PN)

Certificates – the amount paid to a medical practitioner for filling out and providing certificates

Laboratory procedures or services including necessary interpretations (PN)

Laryngeal speaking aids

Laser eye surgery

Lift or transportation equipment (power-operated) used by a person with a disability to help them access different areas (PN)

Liver extract injections for a person with pernicious anaemia (PN)

Insulin or substitutes (PN)

In vitro fertility program

Kidney machine – the cost of the machine and related expenses (PN)

Hospital bed including attachments (PN)


Vehicle device designed only to allow a person with mobility impairment to drive the vehicle (PN)

Vision devices including eyeglasses and contact lenses to correct eyesight (PN)

Van – 20% of the amount paid for a van adapted to transport a person who needs to use a wheelchair, to a limit of $5,000 (for Ontarians, the limit is $7,159).

Tutoring services that are additional to the primary education of a person with a learning disability or an impairment in mental functions.

Truss for hernia

Treatment centre for a person addicted to drugs, alcohol, or gambling.

Travel expenses (outside of Canada) – same as above for services outside of Canada. To determine if the treatment received outside of Canada is an eligible medical expense, see Medical services provided outside of Canada.

Spinal brace

Sign language interpretation services used by a person with a speech or hearing impairment.

Service animals – the cost of a specially trained animal to assist in coping with an impairment.

School for persons with a mental or physical impairment

Scooter – used instead of a wheelchair.

Respite care expenses

Renovation or construction expenses – for changes that give a person access to or greater mobility within their home.

Rehabilitative therapy to adjust to a person's hearing or speech loss.

Real-time captioning used by a person with a speech or hearing impairment

Reading services used by a person who is blind or has a severe learning disability

Pressure pulse therapy devices for treating a balance disorder (PN)

Prescription drugs and medications that can lawfully be obtained for use by the person only if prescribed by a medical practitioner. Drugs or medications must be recorded by a pharmacist.

Pre-natal and post-natal treatments

Voice recognition software used by a person who has an impairment in physical functions.

Wheelchairs and wheelchair carriers

Water filter, cleaner, or purifier for a person coping with a severe chronic respiratory ailment, or a severe chronic immune system disorder (PN)

Walking aids for devices designed to help a person with a mobility impairment (PN)

Volume control feature used by a person who has a hearing impairment (PN)

Whirlpool bath treatments

Note: This tax information was provided by Canada Revenue Agency and edited to fit Health Matters magazine. We recommend that you consult your tax professional for services in filing your income tax returns.

Wigs (PN)

Vitamin B12 therapy for a person with pernicious anaemia by injection, pills or other methods (PN)

Visual or vibratory signalling device used by a person with a hearing impairment (PN)

Therapy – the salary and wages paid for the therapy given to a person who is eligible for the disability tax credit (DTC).

Tests – the cost of medical tests and any related interpretation or diagnosis (PN)

Television closed caption decoders for a person who is deaf (PN)

Teletypewriters or similar devices to allow a person who is deaf or unable to speak to make and receive phone calls (PN)

Talking textbooks related to enrolment at a secondary school in Canada or a designated educational institution for a person who has a perceptual disability.

Standing devices for therapy to treat a severe mobility impairment (PN)

Travel expenses (at least 80 km) – the cost of the travel expenses, including accommodations, meals, and parking, when a person needs to travel at least 80 kilometres (one way) from their home to get medical services. (Same conditions as above).

Travel expenses (at least 40 km) – the cost of transportation expenses (ie: taxi, bus) when a person needs to travel at least 40 km (one way), but less than 80 km, from their home for medical services. If a medical practitioner certifies in writing that you were not able to travel alone, you can also claim the travel and transportation expenses of an attendant.

Training – reasonable amounts for you or a relative to learn to care for a relative with a mental of physical impairment who lives with you or depends on you for support.

Vaccines (PN)

HEALTH MATTERS MAGAZINE PAG 17

Social Worker

Sexologist (QC)

Speech Language Pathologist

Vocational Guidance Counsellor (QC)

Traditional Chinese Medicine

Practitioner (ON)

Surgeon

Registered Nursing Assistant (QC)

Respiratory Therapist

Registered Psychotherapist

(ON)

Registered Practical Nurse

Registered Nutritionist (QC)

Dentist

Denturist

Dietician

Criminologist (QC)

Registered Massage Therapist (ON)

Registered Nurse and Nurse Practitioner

Psychoeducator (QC)

Psychologist

Psychological Associate (ON)

Physiotherapist or Physical Therapist

Physician

Podiatrist

Orthoses/Prostheses Technologist (QC)

Occupational Therapist

Pharmacist

Optometrist

Optician

Naturopath

Midwife

Medical Radiation Technologist

Medical Laboratory Technologist

Marriage and Family Therapist (QC)

Kinesiologist (ON)

Homeopath (ON)

Hearing Aid Practitioner (QC)

Dental Hygienist

Acupuncturist

Audiologist

Chiropodist (ON)

Chiropractor

Dental Technician or Technologist

Authorized medical practitioners for the purposes of the medical expense tax

credit. Unless otherwise noted, all listed are for Ontario and Quebec. If only for one

province, that is noted.

Ineligible ExpensesIneligible expenses include: athletic or fitness club fees, birth control devices, blood pressure monitors, diaper services, health plan premiums paid by an employer and not included in your income, organic food, over-the-counter medications, personal response systems such as lifeline and Health Line Services, supplements and vitamins.


101 ThingsTo Do in the Valley

SIX FREE ISSUES IN 2020!

Looking for things to do in the Ottawa Valley and surrounding area? Subscriber for FREE to an email list of 101 things to do, delivered to your inbox every two months. Great ideas for families, workplaces, visitors, seniors, singles and anyone who wants to stay active all year round.

Issues will be emailed in February, April, June, August, October and December. List is in a PDF document for easy download, printing and sharing. Or, visit our website and download the lasted edition there: www.travelourbackyard.com

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and you will be added to the confidential subscriber list.

To subscribe, send an email to

You bet there is! Every issueis a guaranteed list of 101

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and two points of contactinformation. You can also

have five listings in the issuefor $100 plus HST.

March-April EditionPublishes: February 13thDeadline: February 10th

May-June EditionPublishes: April 16thDeadline: April 13th

July-August EditionPublishes: June 11thDeadline: June 8th

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Email your listing [email protected]

How Dentists Can Help Dental professionals have a unique opportunity to assess airway quality. During a regular dental examination, the dentist looks at the back of the mouth with a bright light and a mirror to retract the tongue. Signs that a child may be experiencing sleep-disordered

breathing such as enlarged tonsils can be seen in this examination. Another clue is a strong gag reflex. Kids with large tonsils will have strong resistance to letting anyone work in their mouth as it further restricts their ability to breathe which causes them distress. When large tonsils are associated with snoring or sleep apnea, it is often necessary that they be removed. Tongue tie, deep dental bite, mouth breathing and a deficient lower jaw can also lead to or impact sleep-disordered breathing. Your dentist can help with these conditions. A regular medical checkup is important for children and allows the physician or nurse practitioner to assess the growth of the child and address any developmental delays. Checkups also provide a good opportunity to discuss enlarged tonsils, inability to breathe through the nose, fatigue, challenges in school or restlessness.

How Parents Can Help While medical professionals are the only professionals qualified to diagnose sleep disorders, parents can play an active role in identifying sleep problems with their child by documenting their sleep patterns. Doing so provides a record of snoring or apnea that they can show a physician during a child's regular exam. Apps such as SnoreLab can be used to monitor sleep. The more information the physician has, the more thorough their assessment can be. Snoring and sleep apnea in children is a serious issue with severe consequences. Your dentist is a healthcare professional who can be part of the solution for children who are having difficulty getting a good night’s sleep.


Dr. Annie Larouche, D.M.D.Dr. Christy Natsis and Associates

925 Pembroke Street East,Pembroke, Ontario


www.drchristynatsis.com

When we talk about sleep disorders, most of the conversation focuses on adults and how a lack of sleep impacts adult lives. Children can also develop sleep disorders, and help may be in the dentist’s chair. Sleep disordered breathing is a fancy way of saying that a breathing difficulty disrupts sleep. Sleep interruptions, called micro-arousals, occur when the brain tells the body to wake up due to a lack of oxygen. This can happen with snoring (a partial airway obstruction) and sleep apnea (a complete airway obstruction). In children, snoring and sleep apnea reduce oxygen in the blood, damaging developing brains and growing bodies.

The Negative Impact of Micro-Arousals A normal sleep cycle lasts 90 minutes and includes four stages of sleep - two light sleep stages and two deep sleep stages. Micro-arousals disrupt the normal sleep cycle, only allowing for light sleep (stages one and two). When a child misses the deep sleep stages, they miss the stages where the body secretes hormones to promote growth and healing of the body, and rapid eye movement (REM) sleep which contributes to brain development. The consequences of micro-arousals on growing children are destructive and include: - daytime tiredness - inability to sit still or concentrate in school - kids looking tired - being diagnosed with an attention deficit disorder (ADD or ADHD) - children being small for their age - a child who seems to get sick easily - sleeping frequently but are never rested Kids with sleep-disordered breathing move a lot in their sleep and can adopt unusual sleeping positions, such as sleeping with their bum up. They may have difficulty falling asleep or strongly object to going to bed. They are often irritable and may not be thriving in multiple areas of their lives.


By: Dr. Annie Larouche, D.M.D.

A Dentist Could BeThe Key To A Child’s Good Night’s Sleep


www.drchristynatsis.com

Gentle Treatments.Patient Education.Respectful Care.

A THOROUGH DENTAL EXPERIENCE

A FRIENDLY AND CARINGAPPROACH TO PATIENT CARE

Sleep apnea treatment

Surgical placement of implants

Complex prosthodontictreatment

TMD treatment

Hospital dentistry

Restorative and cosmetic dentistry

Dr. Christy Natsis and Associates

925 Pembroke Street East, Pembroke

Walk into any funeral home in North America and ask to make arrangements for your future. Once your coffee or tea is in hand, the initial question always goes the same, “Would you like to be buried or cremated?” For thousands of years humans have had only two options for care of the body upon death. But today, in the age of electric cars, computers in your pocket and the ability to generate power from our own garbage, there is a new way to care for our dead.

Arnprior, OntarioPhone: [email protected]

www.pilonfamily.ca

ASK THE EXPERT:Phil Pilon, Licensed Funeral Director

Pilon Family Funeral Home and Chapel Ltd.50 John Street North,

Aquamation, formally known as hydrolysis on Ontario, is a process that uses water to accelerate the natural decomposition of a human body. As a comparison, bodies would normally take months or even years to reduce down to bones in the soil, aquamation completes the process in a matter of hours. The effluent is safe with no harmful chemical or microbial contamination. The remains are then dried and reduced to a powder. The aquamation technology has been available for approximately 25 years. It recently became available in funeral homes as an alternative form of disposition. In an age where so much focus is put on our carbon footprint and emissions, it is attractive to many people. With aquamation, there is no direct

production of harmful greenhouse gases or mercury and no burning of fossil fuels. In addition, the expense of a casket is not incurred when families choose aquamation. Pilon Family Funeral Home in Arnprior is bringing this option to the Ottawa Valley in 2020. When choosing aquamation, a loved one never leaves our care; the process occurs entirely on-site with no need to transport the deceased off-site. As with traditional burial or cremation, families who would like to have a service or visitation can also do so with aquamation. A service can be held prior to aquamation if the family would like their loved one’s body present or following aquamation, as is possible with

cremation. There is flexibility to suit the wishes of the deceased or for the family. This new process isn't for everyone, and that's fine. For us, the decision to offer aquamation allows us to offer another option to families. As funeral services evolve, we are constantly looking to stay current with important choices for families; whether that is a full traditional funeral, a direct cremation or aquamation or something in between. Aquamation is the newest way for our family to continue to provide quality assistance to the families we serve. There are currently only two operating aquamation units in Ontario, though it is

expected that as the popularity of the technology increases, so will the availability. If you have any questions about aquamation, please contact us. We are always available to answer any questions you might have.

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By: Phil PilonLicensed Funeral Director

A New ChoiceIn Funeral

Services

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The services we provide include skin and hair rejuvenation, laser hair removal, botox and dermal fillers. All cosmetic injections are treated under medical directives from Dr. Anne Marie Savoie, MD. Whether you are in need of a laser treatment, facial or injectable, how you treat yourself truly tells the world how to treat you. It is also a kind reminder to yourself that you matter. This is what inspired us to offer our On Glowing Medical Grade Skincare Program. On Glowing is a program where you are rewarded with one free treatment when you buy three selected treatments at HeLa.

At HeLa, medicine is married with beautification to create natural-looking results in harmony with personal aesthetic. We strive to maintain youthfulness and well-being, to support your journey to confidence and joy.

Considering Injectables? Injectables have been at the forefront of the anti-aging conversation and there is no need to be intimidated by them. At HeLa, we have chosen to use only the best and most sought-after hyaluronic dermal fillers, all approved for cosmetic use. We also strive to achieve a natural look while improving signs of aging and restoring facial proportions.

147 Pembroke Street West,Pembroke, Ontario

Phone: 613-735-4504www.helabeauty.org


Kristin Leitch, FounderHeLa Beauty & Medical

Injectables help restore volume loss by plumping the lips, smoothing out wrinkles and restoring a more youthful overall appearance. Each filler type is uniquely designed with

certain texture and density to allow to treat a variety of areas of concern. After I perform a thorough medical assessment, Dr. Savoie tailors the treatment plan for each individual to ensure a safe and effective treatment. Every aspect of HeLa's practice is developed to ensure that patients have the best possible experience. The clinic is open Tuesday to Thursday 10:00am- 7:00pm, Friday 10:00am-5:00pm and

Saturday 9:00am-3:00pm. After hours appointments are available upon request. It is our pleasure to make state-of-the-art beauty and medical treatments that are easily accessible in a large city, also easily accessible in a small town. We use name brand, industry-leading products as part of our commitment to elite services. We look forward to meeting you.

The ritual of self-love can transform someone’s well-being, and yes, that can involve beauty treatments. My name is Kristin Leitch and I am the founder of HeLa Beauty & Medical, a medical aesthetics clinic. HeLa's mission and core values are to provide professional, personalized and honest medical aesthetic treatments, delivered in a state-of-the-art environment. We combine advanced technology and extensive expertise with a consistent commitment to providing the highest levels of patient care. HeLa is medically directed by Dr. Anne Marie Savoie, MD, CCFP.

Our Clinic Services


By: Kristin Leitch, Founder

Beauty ForToday AndBeyond

147 Pembroke Street West,Pembroke, OntarioPhone: 613-735-4504www.helabeauty.org

Cosmetic InjectionsBotox, dermal fillers, deoxycholic acid

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ASK THE EXPERT:Livia Vodenicar, PharmacistGolden Lake Pharmasave

11188 Highway 60,Golden Lake, OntarioPhone: 613-625-1112

www.pharmasave.com/pharmasave-holistic-care

The word “compounding” has multiple meanings. In finance, it means an exponential increase in value. In grammar, it is the term for combining two or more words to create an entirely new meaning. In the world of pharmacy, compounding is a custom remedy that is specially formulated for a patient's unique needs. When a remedy (ie: a tablet or liquid form of medication) is manufactured, it must go through extensive research and testing before coming to market. Thorough clinical data must be repeated for all strengths of the remedy that are produced. While this system protects us, it doesn't allow for all conceivable strengths of topical medications or pills to be available. For example, pills may be required in a very specific strength for a condition treated within a narrow therapeutic range such as hypothyroidism. On the other end, a pill may be required in a reduced strength when titrating off mental health medications or in pediatric and veterinary medicine. Some pills contain excipients, a substance that works alongside the active ingredient to create the remedy, such as the ingredients used in the pressing of a pill to its hard, tablet form. Some patients may not be able to tolerate a hard-surface pill or find that a

liquid remedy has an intolerable taste. This is where compounding comes in. Compounding is used to alter a medication. A patient’s challenge with a remedy can be eliminated by making a custom capsule or by using custom flavouring. Starting in 2019, we have been working at acquiring the newest technology for completing our compounds, and investing in renovations to ensure the safety of our staff as well as the quality of our products. We embarked on this process after receiving a great many requests for hormone replacement therapy items, and we held off making them until we could ensure our set-up complied with the highest level of standards. We are happy to announce that we have started doing so now.

It takes an excellent network of resources to take an existing formula and produce a new compound. However, that hard work pays off when it comes to meeting the needs of people who need that help. We already produce proprietary topical pain, arthritis and itch remedies and look forward to introducing custom multi-vitamins. Our pharmacy has also partnered with a Naturopathic Doctor. This has helped us to expand our treatment base from conventional therapies. In 2020, we plan to introduce an

infusion room! We are excited about the new year and look forward to continuing to innovate holistic options.

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By: Livia VodenicarPharmacist

Private rooms 24-hour staffing Comfortably furnishedresidential lounges All services includedin the monthly fees

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[email protected]

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Seniors ActiveLiving Fair

March 5, 2020 | 1pm-4pm

Silver Threads Seniors Club1163 Victoria Street, Petawawa

Spend the afternoon in Petawawaat the Seniors Active Living Fair.Visit with vendors from around

the region and see what you canlearn about opportunities to be

healthy, active and more.

Could you be a vendor? Spread your message to a strong population of

seniors in the Petawawa area.

For more information: Barbara BaileyPhone: 613-687-6574

[email protected]

MakingMedicationsCustomizedFor You


Tina WilliamsInterim Executive Director

There are also “talking apps” that work well for reminders. Google Mini, Alexa and other home systems can have light switches, reminders and thermostats controlled and can

assist with routines, often allowing people to retain more of their independence. Community partners are already using technology to track actions and maintain checklists. Technology also allows for training modules and apps that can provide step-by-step guidance on everything from recipes to how to call for a taxi. These apps can provide a routine of reminder (ie: to turn off lights, lock door, take out garbage before leaving the apartment, etc.) Landlords and building owners are also excited to investigate the benefits so that common areas and entrances could be monitored and issues noted in real time. Of course, there is equal need to use caution to ensure privacy and personal preferences are respected. At Community Living, we are excited about entering this next phase of seeing

technology as a partner. We have learned how technology can ensure safeguards for people who are often seen as the most vulnerable in our community, while still allowing for each person to be in the drivers seat (with smart cars possibly – literally) over how technology is used in their unique circumstances. Recently, Developmental Services Ontario provided a workshop on technology and

how it can help us increase the service levels we provide to people connected to our organization. While it can be daunting to embark on and learn new things, if it makes life better, people safer and improves independence, then we’re all in to give it a try!

Community Living Upper Ottawa Valley894 Pembroke Street West,


The benefits of technology are endlessly debated. The impact on health, especially mental health concerning youth, is being studied and creating a focus across the globe. In our sector, we have seen some positive ways that technology can help improve health and care for people; many of which you might also find helpful. For example, something simple such as an app to “find my phone,” the Apple watch or a home monitoring system can offer peace of mind when monitoring loved ones from a distance. This may include aging parents, youth who are just gaining confidence in spending time alone and, as is the case with our organization, people with disabilities. We have also found that regular supports could be complemented by technology. Examples include the ability to scan and visually monitor spaces, bed pads that shake to enhance visual (strobing lights) and sound alarms, door monitors and medication dispensers with alerts and messages can also provide assistance.

[email protected]


By: Tina WilliamsInterim Executive Director

Using TechTo IncreaseQuality of Life

We can help you fill housing rental needs with long-term tenants supported by our agency

Looking For Good Tenants?

We are looking for developers,property managers and landlordswho are interested in long-termtenants. Locations specific to theUpper Ottawa Valley.

Contact Tina Williams at613-735-0659 ext.105

[email protected]

If you want to know that your workmakes a difference, you shouldcome work with us! We are recruiting for Direct SupportProfessionals and Assistants. See our website for job details.

Imagine a career where you make an impact in someone’slife every day.

Visit www.cluov.caand choose careers.

International Women’s DayBreakfast

We are currently preparing forour third annual celebration ofwomen as part of InternationalWomen’s Day. This has been asold-out event since we began, so let us know that you wish tobe informed when we finalize

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By: Jennifer Layman

Her parents divorced before she entered elementary school and Jacqueline lived with her mother. The impacts of what she had experienced, however, didn't leave the home when her father did.

"I remember it, but I didn't know what was really going on," she says of her parents' relationship. "One day dad would be arrested by the cops and the next week he was home hitting my mother. I didn't

understand that."

Talking with Jacqueline is like talking with an adult and a teenager; each from a different world. As an adult, she articulates the struggles that come with a child growing up with a challenging home life and what it takes to defy the odds and live a life that is better than she learned. As a teenager, she clings to her peers and how their influence made it impossible for her to escape a way that she never wanted, but seemed destined to live. This story is one that is happening right now. Jacqueline (not her real name) is, in fact, a teenager. She is 18-years-old and applying to college to live the life she wants in her future. She is also a drug user and remains somewhat connected with people who lived the life of her past and her sometimes, her present. On the day of this interview, she admitted to having used drugs just a few days prior. She also admitted to regretting it. She's trying. She's trying hard.

As she grew up, her behaviour continued to escalate. She started stealing from her mother, and her father's advice was "just don't get caught." It made her feel like stealing wasn't really that bad, so long as she got away with it. By grade eight, she was smoking - cigarettes and weed - which had her hanging out with an older crowd. "I was known as the kid who was going out to smoke weed," she says. "I thought I was the coolest kid in class because I was friends with high schoolers. I thought I was set."

"When you move out of a small town you lose your click of friends," she

Jacqueline grew up in Saskatchewan but moved to Renfrew County as a young girl. Her parents fought often and her father not only abused drugs (and continues to

do so), he was also physically abusive.

"I had dad's temper," she admits. "I would explode and be yelling and screaming - I would mimic what he did.

Then mom would call me dad's name and it would piss me off."

Eventually, her mother's boyfriend had moved in and he was an alcoholic. All Jacqueline would say about the relationship was that the boyfriend didn't treat her or her siblings very well. Finally one night, she walked out the door. She ended up on Highway 132, heading towards Renfrew. She stopped at a house and asked the homeowner if she could call her dad to come to pick her up. He did, and at 13-years-old, she moved in with her father. That's when things got worse.


SafeFrom physical abuse and drugaddiction to going to college;how Jacqueline changed herpath for a future she wants.

afindto

Trying

Place

One day dad would be arrested by the cops and the next week he was home hitting my

mother. I didn't understand that.

At the time, Jacqueline says she knew using drugs wasn't a good thing

"It's hard because the ones who don't use or smoke, they think they're higher above you," she says. "They dress better than you and have more expensive clothing and they're not throwing their life away. There are groups that don't do drugs, but they think they're better than you and you have trouble finding a new group. I felt uncomfortable."

"By grade 10 I said "f--k it," and I was getting into and trying everything," she admits. "Dad would ask me if I could hook him up with some stuff; mom would have kicked my ass to the moon."

Jacqueline enrolled in a new high school and was able to make a connection with a guidance counsellor. She still had peers

that were using drugs, but she trusted the counsellor and they spoke often.

Jacqueline says it was easy for kids to get drugs. She describes the house near her high school that she and her friends would go to, just knock on the door and the man would ask, "how much?" For kids at school, she says accessing drugs was easy. She also says that the house she would go to for drugs is still there.

Her father continued to use drugs and then became abusive with her, so Jacqueline took the initiative and asked her mom if she could move back with her. She remembers thinking that her mom

probably didn't understand that she was using drugs, but she knew she had to get away from her father.

Throughout her story, Jacqueline references the extensive influence of her peers. While she knew there were kids at school who had friends and who didn't do drugs, she didn't think it was a group she could fit in with.

When she first started the harder drugs, she admits to being nervous. Eventually, she decided just to stick with weed. She did get caught smoking weed in high school and was suspended for a week. She and her friends used that time to figure out who ratted on them.

"I felt like I just lost everything. I was on and off coke really bad and I had previously been in the hospital for alcohol poisoning. I was trying to get into a safe place."

Initially, Jacqueline spent a lot of time in her room, but eventually, she started to open up to living in a non-abusive environment. She made friends with another girl and just "opened up."

"I thought about saying "f--k it" and trying to figure things out on my own, but I knew it wouldn't work out," she remembers. That's when the guidance counsellor suggested another option, a place called Columbus House. "I didn't want to come here at first," she says of her decision to choose Columbus House. "I thought it would be the worst thing ever but it actually helped me a lot - more than I thought it would. I felt it like a fresh start."

It wasn't long before life became difficult at her mother's home, admittedly due to her addiction issues, but she was still trying to find a solution.

"They should take away the smoking areas in high school," she says. "You don't need to be smoking, to begin with. And if there was a meeting or group for kids struggling with addiction, even once a week - like AA (alcoholics anonymous) for teens - you just go and just talk. Some will take advantage of it. I know I would have."

Something else that might have prevented her from making bad choices in high school is if there was an opportunity for kids to have a place to go that they could talk or listen or just be around other kids who were struggling in the same way. It's a suggestion that wouldn't take much to implement, and which Jacqueline says, would have made a difference for her.

"It's moreso helping me with life skills and helped me get to a point where I'm not abusing or using anymore," she says of her life at Columbus House. She also says

she was able to get on some medication that helped make the adjustment easier. Being at Columbus House is voluntary, so Jacqueline can leave anytime. But, she doesn't. She has stayed for several months because she chooses to stay. Her life isn't perfect, but it's safe.

"She went the extra mile to help me," Jacqueline says, recalling her easily by name. "She knew I was struggling with addiction and she knew about my dad but she built trust with me. I kept going back to talk."

"I did blow on the weekend," she admits. "I worry every time. You have friends who are doing it and you want to fit in. You don't want to be labelled or made fun of -

being called a pussy or "no fun" - and then you're not asked to hang out. I was two weeks clean before the weekend. I messed up." Someone gave her the cocaine. If she has to pay for it, a "point five" costs $50 and gets you three lines and that lasts about five minutes. Jacqueline says there are drugs she wouldn't do,

drugs like crack, fentanyl or heroin. Although she has done speed, Xanax and morphine, she says she wouldn't do those again. And, she stays away from anything purple because it's possibly laced with fentanyl. It's a quick course in drug use and you get the sense that its information she wished she never knew. "I know kids who are on track to be on a path like me," she says. "It's not a good path. Nobody wants that. If I could go back I would do it differently. Every teenager thinks being a parent is all fun and games and then they age and realize it's not."

Her father had a rule that she wasn't allowed to smoke weed until she was 16-years-old, but he didn't care if she smoked cigarettes. Jacqueline says that's how life was with her father, that he didn't really care what she did. With her new-found freedom, she explored some new substances.

remembers. "You're so desperate to find friends that you'll do anything to fit in with anybody. That's all kids care about - fitting in."


By grade 10 I said "f--k it," and I was

getting into and trying everything.

"If you can nip it when it starts in the

school because it always starts with your peers, it might not lead to bigger problems," she explains.

"I put myself in these situations and I had to figure it out for myself," she says. Jacqueline agreed to tell her story so

other kids could know that there is a way to change their life and people to help make it happen. She shares her experience for those who don't have someone to go the extra mile for them. She wants to use her peer influence for good.

Jacqueline puts a strong emphasis on making help available in the schools since that is where peers gather and get together and where relationships form. A more active police presence could help curtail drug use activities at schools she says because users "are more cautious and worried if cops are around." She thinks the more measures that can happen in the school environment, the better the outcome for the community.

Today, Jacqueline is proud that she is getting herself back on track at Columbus House. There are times when it's hard, but she is taking responsibility for her life. She has enrolled in college and she's moving forward.

"If I could go back, I would do things differently," she says. "I could have prevented a lot of stuff. Maybe this can help someone else."

If I could go back, I would do things differently. I could have prevented a lot of stuff.

Columbus House

There are residences for girls and boys, with six available spots in each plus an emergency bed. The goal of Columbus House is to help youth build new relationships with their families if they wish to have those relationships.

Everyone is assigned tasks, some of which are done with staff such as cooking

night. Other chores include laundry, cleaning their room (everyone has their own room.) Everyone also learns life skills like budgeting. Everyone must be a full-time student or willing to be a full-time student to stay at Columbus House. There are things to do that help build confidence, build skills and encourage kids to choose a future. Often former residents of Columbus House are available as well.

If you need a safe place or just a place to start looking for some help, it’s worth a call to Columbus House.

For more information on Columbus House, visit www.columbushouse.ca or call 613-732-2791 and speak to Tiffiny Hughes. Tiffiny is the contact person for both the boys’ and girls’ residences.

Anyone can contact Columbus House. Schools, Family & Children’s Services, Renfrew County Youth Shelter, a parent or even the child themselves if they are under the age of 21. Anyone over the age of 16 does not need a parent’s permission.

How To Reach Out

If kids have something going on at home, Columbus House might be an option. It is a voluntary, residential program funded in part by Ontario Works. Columbus House takes on the parental role and runs the residence like a typical home. Kids make their breakfast and lunch and have to be home by 4:30pm. Sunday to Thursday, everyone in the house eats dinner together.

Choosing



Monday-Thursday 8:00am-4:30pmFriday 8:00am-2:00pm

To book an appointment call 613-584-4700

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- Slowly warm up the area by gently covering it with your hand.- Use warm (not hot) water to slowly warm affected body parts.- If your child's fingers are frostbitten, place them in his opposite armpit to warm.- Do not massage or rub snow on frostbitten skin.

Phone: 613-526-9397www.caringforkids.cps.ca

Frostbite can happen in cold wind, rain, or snow. Once a part of the body has had frostbite, it's more likely to happen again.How can I protect my child from frostbite? Plan to reduce the amount of time children spend outside when the temperature falls to -15°C or colder, with or without wind chill. Consider keeping them indoors whenever the temperature or the wind chill is reported to be -27°C or lower. At this temperature, exposed skin begins to freeze. If you care for a group of kids, it might be hard to ensure they are all safe from frostbite at these low temperatures. Never send children outside unsupervised in extreme conditions, such as a snowstorm. Don't let your child stay outside too long in the cold. Have him come in for breaks and to

warm up. Dress your child in layers of clothing that can be put on and taken off easily. Make sure as much skin as possible is covered in cold temperatures. Children should wear a warm hat that covers the ears. Most body heat is lost through the head, and ears can be easily frostbitten. Mittens are better than gloves in really cold temperatures because your child can bunch her fingers together inside the mittens to help keep them warmer. Provide warm, waterproof boots that are roomy enough for an extra pair of socks and to wiggle toes. Warm clothing should also be safe. Remove

drawstrings or cords from clothing that might catch on play equipment. Velcro closures, snaps and zippers are the safest fasteners. Use a neck warmer instead of a scarf, and mitten clips instead of strings.

How do I treat frostbite? If your child comes in from outside complaining that their fingers, toes or other body parts are sore, here's what to do:- Gently remove any clothing covering the area.- Put your child in dry, warm clothing.

- Seek medical advice immediately if your child's skin is white, waxy or feels numb.


Canadian Paediatric Society

In cold temperatures, skin that isn't properly covered or protected can freeze quickly. When skin freezes it's called frostbite. The most common body parts to get frostbite are the cheeks, ears, nose, fingers, and toes. Skin will first become red and swollen and will feel like it is stinging or burning. If the skin isn't protected or warmed, it will start to feel like it's tingling and will look grey. f the skin freezes, the area will have no feeling and will be shiny and white.

By: Canadian Paediatric Society

Preventingand TreatingFrostbite inChildren

4) Make information on flu shot clinics available to staff. Pharmacists around the community offer the flu shot as do the health units. 5) Have disinfecting wipes readily available throughout the office. Our pharmacists can help treat your

cold and flu symptoms once you are infected, but we can also help reduce the risk of infection and perhaps prevent it with some advance planning and care. Talk to us about our recommendations for your workplace situation. We can help!


Brian Mulvihill, PharmacistMulvihill Drug Mart

Pembroke & Petawawa Locationswww.mulvihilldrugmart.com

A study conducted by Queen's University revealed that one in three Canadian adults have a sore throat, cold or flu in any given month! Twenty per cent of people completely ignore their symptoms. So what does that mean for your workplace? When co-workers are coughing and sneezing, it can feel inevitable that you are going to catch whatever is roaming around the office. Here are some tips to help reduce your risk and perhaps prevent it from happening all together:

Wash Your Hands At work, your hands touch a lot surfaces that can hold germs. Think of handshakes, door knobs (including appliances), the copier machine, phone, food containers, elevator button or stair railing, coffee pot handle, share books or office supplies - the list is really endless. Every shared surface is an opportunity for a germ to be passed along. This is why washing your hands is one of the most important things you can do to help prevent the spread of cold and flu. Wash for 15-20 seconds with soap or use an alcohol-gel hand sanitizer. Try to keep your hands away from your eyes or mouth as much as possible. If you cough or sneeze, wash your hands.

Drink Plenty of Water It can be difficult to stay hydrated at work, but do your best to keep getting your intake of water. If you can have a bottle at your workstation, great! Just remember to wash and rinse it often. If not, do what you can to increase your intake of ounces.

Disinfect High Touch Surfaces Having alcohol or sanitizer-type wipes can be an easy solution when dealing with high-touch areas. Run the wipe over your keyboard, your desk, the handle of the refrigerator, etc.

What Employers Can Do Workplaces can use these tips to help

improve the healthfulness of their work environments. 1) Remind workers to wash their hands with signs in bathrooms, kitchens and other communal areas. 2) Provide hand sanitizer throughout the workplace. 3) Have a selection of cough drops, tissues, sanitizer, lozenges and other items that people can help themselves to if they need them.


By: Brian MulvihillPharmacist

Reduce The Risk OfGetting Sick At Work

Patient counselling is one of themost routine services we offer.When you have questions aboutyour medication, we will work with you to find the answers.

When it comes to all aspects of your health, a pharmacist can playa key role. We can support youbeyond medication options.

Trusted Medication AdviceA Partner In Your Health

Cold and Flu | Medication ReviewPrescription Refills | Blister Packaging

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ulvihillM

Pembroke and Petawawa Locations

We deliver throughoutthe Ottawa Valley

2) Install tamper-resistant receptacles to protect younger children from shocks. They have special shutters that cover the plug slots and help prevent little fingers or objects from going into the outlet. As a note, the ESA reports that on average, 110 children under age

15 end up in the emergency department every year in Ontario due to an electrical injury; half are under age five.

1) If your outlet has a missing or broken cover plate, replace it immediately. Outlet covers create a barrier between people and exposed wires.

The Electrical Safety Authority (ESA) has a list of "seven fixes you can do to make your home a safe-zone" on their website (www.esasafe.com). They include:

In the last quarter of 2019, Layman Fire and Safety expanded to include electrical services. It was a natural move that allowed us to offer a more efficient fire and safety service to many of our commercial customers. The electrical part of our business also brought us into people's homes where the safety aspect of electrical work is so important. Homeowners often take electrical service for granted in their homes; not always paying attention to or even understanding what makes the service unsafe. We understand that the average person is not versed in electrical education, but there are some things that homeowners can do to be safe with electricity.


[email protected]

6) Water and electricity can be a lethal mix. Install ground fault circuit interrupters (GFCIs) – the ones with the reset button – in any room with water (i.e. bathrooms, kitchens and laundry rooms) to help protect from a shock. The ESA's final piece of advice is that if you have electrical work that needs to be done in your home, hire only a licensed electrical contractor for the work. The Ontario Fire Marshall's Office

reports that electrical distribution equipment is the fourth leading cause of home fires. Further, equipment failure is the cause of 71 per cent of home electrical fires. Circuit wiring, panel boards, fuses and circuits are aspects that an electrician can assist with at your home. The ESA website is a great resource for homeowners with fact sheets, videos and resources. It's worth a look.


Joel Layman, PresidentLayman Fire & Safety, Layman Electric

235 Biesenthal Road, 5) Check all of your cords. If a cord is frayed, replace it. Tape won't protect anyone from a shock. Extension cords – which should only be used temporarily – are prone to cracking and fraying, which can lead to a shock or fire.

4) Teach older children how to plug in and unplug safely. Never overload outlets by plugging in too many cords. Use an approved power bar that has surge protection instead. When it's time to unplug, don't yank cords from the wall. This can damage the appliance, the cord and the outlet.

3) Small kids often want to explore new things by putting them in their mouths. Keep cords away from little hands and mouths.

By: Joel Layman, President

Electrical Safety In Your Home


Fire, Safety and Electrical ServicesIn an effort to offer an increased service to our community, we are now providingelectrical contractor services. The electrical component of our business allows us to provide fire alarm services more efficiently and service general electrician needs. A full-time master electrician is now on staff and we look forward to expanding our services for the benefit of the community.

ELECTRICA division of Layman Fire & Safety | ECRA/ESA 7013823

Phone: 613-732-5320 | [email protected]

FIRE SAFETY &Think of fire before it starts.

forward forwardM A R K E T I N G A G E N C Y M A R K E T I N G A G E N C Y

thinking thinking

Sometimes the way yougo further in businessisn’t always clear.

That doesn’t mean it’simpossible.

It’s not who you knowthat gets you attention,

it’s who knows you.Time to introduce orre-introuce yourself.

Want to go further? Want some attention?


For many people, visiting a healthcare professional is not a pleasant experience. Some people have anxiety about seeing the dentist and others have anxiety about a colonoscopy or minor surgery. It can happen in any clinical-type of setting and it's more frequent than you think. This anxiety is so prevalent; there is actually a name for this feeling: white coat syndrome. Some health agencies (such as the College of Family Physicians of Canada) actually call it "white coat hypertension" (WCH) due to the increase in blood pressure that occurs when a person is anxious about a healthcare visit. IT has been reported in various medical magazines that this type of anxiety might warrant medication and in some cases can grow into full-blown hypertension. What if we, as people involved in the healthcare industry, could do something about that? I'm not talking about curing hypertension; I'm talking about lessening the potential for white coat syndrome.

The Waiting Room Take a look around your waiting area; what do you see? Are you sitting in a weight loss clinic staring at brochures that talk about how obesity is killing people? Are you waiting for a mammogram and staring at a poster on breast

cancer? Or perhaps you're at the dentist with a video running that depicts a person in pain? If so, you could be contributing to the anxiety of someone waiting to see you. I realize that everyone wants to promote their services and capitalizing on a seated audience seems ideal. But if you are making that audience uncomfortable, you could be doing more harm than good. What if the waiting room was filled with positive messaging and focused on providing a relaxing feeling. From a marketing standpoint I can tell you that people are much more open to what you have to say (or sell) when they are comfortable as opposed to when they are anxious.

Watch Your Language! Another situation that causes anxiety is when healthcare professionals use their industry language to communicate as opposed to the

language of the patient. While someone may well be suffering from a synchronous diaphragmatic flutter, you will make them feel more comfortable if you ask them how long they have had the hiccups. If a personal trainer thinks you could be suffering from medial tibial stress, it might resonate more with the person working out if the trainer addressed their shin splints. When conversing with colleagues, use all the industry-specific

terminology you like, but when it comes to putting someone at ease or making them feel more comfortable, common terms will be greatly appreciated. Try experiencing your organization through the eyes of a patient and see if there are ways you can reduce white coat syndrome or simply improve the mood of someone who is using your services. You might be surprised how easy it can be to put someone at ease.


Jennifer Layman, PresidentForward Thinking Marketing Agency

2113 Petawawa Boulevard,Pembroke, Ontario

By: Jennifer Layman, Consultant

Your Role inWhite Coat Syndrome


forwardM A R K E T I N G A G E N C Y

thinking

The path you choosemakes all the differencein where you end up.Be sure to get startedoff on the right foot.

Starting A Business?

Phone: 613-732-7774 | [email protected] | www.fwdthink.net

63) 2005 movie about one of the largest bankruptcies in US history

62) Reduction in corporate taxes: ____ Business Deduction

51) Brewster's Millions star, Richard __

50) An investment guaranteed by the government; abbrev.

55) Proof you worked: pay ___57) This pension is a monthly, taxable benefit when you retire

13) Canada pays up to $500 a year per child under age 17 into this plan

12) With 22 across, The _____ _____, book by David Chilton

9) What you might have to do to your spending if you owe money

1) ____ Room: investment drama starring Vin Diesel

15) How to ensure you pay your bills

6) The ____ on Wall Street: Leo movie

17) The first day of this month is the deadline for RRSP contributions

43) You save money to do this45) What you get from your employer every year; abbrev.46) Canada ____ Bond47) Tax credits for amounts paid to certain schools; abbrev.52) Saving plan for people with disabilities; abbrev.53) What you owe54) Save money; do things for ___55) Quantities or amounts of money56) What you need to pay on time

12) What a creditor can garnish in order to get money owed to them14) A document for someone to act on your behalf financially: Power of _____16) A person who agrees to cover your debt if you default17) Canada's Minister of Finance: Bill 19) A document of wealth distribution directions upon your death20) Credit you get from TransUnion21) You might get it after tax season23) When criminals send emails trying to get your money27) How to save money on eating out28) If you borrow on these, be sure to

pay them off every month29) When someone has a right to your property until you pay it off31) If you work but have an inadequate income: working ___32) Famous financial road in US34) An investment where growth accumulates tax free; abbrev.36) Level of income tax you pay: tax ___37) What you "pick up" for extra money38) A person or company to whom money is owed40) The strategy where you pay off the highest interest debt first

42) What you might declare if you have had several financial challenges44) The month when personal income tax returns are due

58) Lowest income tax: rate: 15 __ cent59) A lender for farms; abbrev.

64) This rate is a cost of borrowing

38) An asset a lender accepts as security for a loan

35) When you work, you ___ money

39) The most expensive form of consumer loan in Ontario41) You could save hundreds of dollars a year by making this at home

24) 2008 documentary about personal debt in the US

18) Save money shopping; buy ____22) With 12 across, The _____ _____, book by David Chilton

DOWN2) Creditor: someone who’s __ money3) A tax-free insurance policy for your family after you die4) A government funded pension for those age 65+; abbrev.5) When you don't have enough money to pay for something7) A bill not paid on time it is ____8) Falkland Islands Pound abbrev.10) A running bill11) With tax, what you submit to the government annually

ACROSS

61) What you get from an ATM

60) Mortgage that advances you funds from the home you own

30) Who a business might hire to keep their finances on track33) You would do this with your financial planner or advisor

29) A advance of money

28) 2009 Michael Moore documentary about the late 2000 US financial crisis

26) What you might do to obtain a better loan rate

25) CIBC, RBC, BMO or TD

49) Option for lower monthly payments 48) An interest rate that is not variable

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9 10 11 12

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14 15 16 17

18 19 20

21 22 23 24

25

26 27

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41 42 43 44 45 46

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51 52 53 54 55 56 57 58

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64


TPembroke Area&

AIRPORTWe make it possible.

Our Impact: By The Numbers

60

1 250

53 0

1.48 105

$1M

39076

The Pembroke & Area Airportserves an important role in theregion; and we’re asking youto be part of our future.

Ornge air ambulance averages 60 movements per year at the airport; with helicopters andairplanes and for fuel.

Garrison Petawawa is the airport’s#1 user, accounting for 24% of allmovements. Garrison contributes$108,200 annually to the airport.

The cost of a footof runway as partof the airport’s repaving campaign.

Consecutive days MNRfought forest fires inRenfrew County in 2018;based out of the airport.

The airport receives $0 from the provincial or federal government; all operating dollars are locally funded.

The airport ownerscontribute $1.48 per

resident to the annualoperations of the airport.This accounts for 14% of

operational revenue.

There are 105 businessesthat use the airport. Theseinclude forestry, utilities,

retail, manufacturing,tourism, food & beverage,

healthcare and more.

The annual extra cost to taxpayersin Renfrew County if the airport

was unavailable for air ambulance.

Total aircraft movements at the airport in 2018,

recorded during regularworking hours (7am-5pm).

After hours movementsare not actively recorded.

The airport has six municipal owners: Whitewater Region, Laurentian Valley, Pembroke Petawawa, Deep River andLaurentian Hills.

Donations to Project Runway are 100% charitable receiptable. Email [email protected] orcall 613-732-7774 for more details. Over $220,000 has been raised so far for Project Runway.

ART THERAPYMarillyn Saffery, RP, BFA, DipATRegistered Psychotherapist (CRPO)Phone: 613-735-1858 [email protected] therapy uses visual images and art media to help express feelings and emotions, explore difficult issues and develop self-awareness. No art experience or talent is needed. Clients are people of all ages and backgrounds, from children to seniors. All sessions are confidential. Free initial consultation.

CHIROPRACTIC Integrated Health CentreDr. Nik Bair-Patel, Dr. Lindsay Heubner, Dr. Shane Foy570 Nelson Street, Pembroke Phone: 613-732-3333 | www.integratedhealthcentre.caA chiropractic clinic that puts the client first. We have been helping people live without pain for years, including treating people who have not been able to find relief anywhere else. All chiropractors are also licensed to perform acupuncture and are proficient in prescribing ergonomic changes and isolation exercises.

COMMUNICATIONSForward Thinking Marketing AgencyJennifer Layman2113 Petawawa Boulevard, Pembroke, OntarioPhone: 613-732-7774 | www.fwdthink.netIf you think your business should be getting more customers, you’re probably right. You need to remind people what you do and why you are a better choice than your competitors. I work with businesses and organizations to bring people from being potential customers to being actual customers. If that’s something you want, let’s have a chat.

DEMENTIAThe Dementia Society of Ottawa and Renfrew CountyPhone: 1-888-411-2067 | www.dementiahelp.caW hen an individual receives a dementia diagnosis their life changes forever. So does that of their closest family or friends who often take on the role of caregiver. The Dementia Society assists people living with dementia and those who support them. Visit our website for information, to get help or to get involved. Coffee Clubs and Memory Cafés are offered throughout Renfrew County, including Arnprior, Barry’s Bay, Pembroke, Eganville, Deep River, and Renfrew.

DISABILITIES - INTELLECTUALCommunity Living Upper Ottawa Valley894 Pembroke Street West, PembrokePhone: 613-735-0659 | [email protected] | www.cluov.caAssisting people with intellectual disabilities with independent living, homecare, employment opportunities, continuing education, volunteer and community involvement. Self-advocating programs, life planning workshops and more. If you or someone you know could benefit from being part of Community Living, please reach out to us. We have been in the community for more than 60 years and we can help.

EMPLOYMENT Eastern Ontario [email protected] | www.easternontariojobs.comwww.facebook.com/eojobsEastern Ontario Jobs is a job board that promotes employment opportunities in Eastern Ontario. From Peterborough to Brockville and everywhere in between, there are a variety of positions available here. If you’re living outside of Eastern Ontario and want to move to this area, but you need employment in order to make the move, check out Eastern Ontario Jobs.

EMPLOYMENT Ottawa Valley [email protected] | www.ovjobs.ca | www.facebook.com/ovjobsLooking for job opportunities in the Ottawa Valley? Visit www.ovjobs.ca for the region’s easiest and most popular listing of local job postings. Full-time, part-time and casual positions available. Listed by category, municipality and the 20 most recent postings. Plus, follow us on Facebook and have new postings delivered right to your timeline when they are posted on the job board. New postings are added almost daily so keep connected to www.ovjobs.ca for your best opportunities.

FOUNDATIONSPembroke Petawawa District Community FoundationPhone: 613-635-2256 | www.givingthatgrows.comRaising funds for the community’s greatest need. Some of the funds established with us include 100 Women, Robbie Dean Family Counselling Centre, Hospice & Palliative Care Fund, Mental Health Fund for Renfrew County, Jason Blaine Charitable Fund and Krista Johnson Memorial Fund. Contact us to create your own fund or make a donation or bequest to the community. As a hub of community giving, we support other charities through our annual grants program.

FROZEN MEALSGriffith Farm & MarketPhone: 613-757-2659 | [email protected] | www.griffithfarm.caMaple squash pie, meatloaf, beef stew, BBQ meatballs, Salisbury steak, lasagna rolls, BBQ pulled chicken, chicken Alfredo pasta, smoked ham, Shepherd’s pie, hamburger soup, cabbage rolls, maple baked beans, beef barley soup, pork pie, minestrone soup, homestead chili, chicken pie, liver and onions, macaroni and cheese, honey garlic meatballs, spaghetti pie. Healthy and better tasting, no salt or sugar added. Meals can be reheated in the oven or microwave. Meal planning made easy.

FUNDRAISINGPembroke & Area Airport: Project RunwayPhone: 613-687-5300 | [email protected] | www.flycyta.cawww.facebook.com/flycytaBe part of the region’s most unique fundraiser: Project Runway. Buy a foot of runway at the Pembroke & Area Airport for $250 and help repave the region’s 5,000-foot runway. All donations are 100% tax deductible. Online donations can be made at www.flycyta.ca or write a cheque that we can pick up. The campaign is for $1.25 million and our goal date is 2022. Ask us for more information or a presentation!

Health Services DIRECTORY


PERSONAL PROTECTION & SAFETY

Certified Master Coach, Speaker | Phone: 613-433-1211 www.rosemchale.com | [email protected] offer one on one coaching as well as group coaching for individuals and organizations. The intention of the coaching is to leave you with mindful ways and effective strategies to pursue your goals. Contact me for a free consult coaching telephone call. If it is an empowering presentation that you are seeking, book me for an influential and motivational presentation geared to your specific audience.

NUTRITIONIntegrated Health Centre570 Nelson Street, Pembroke | Phone: 613-732-3333 www.integratedhealthcentre.ca | [email protected] nutrition expertise available at Integrated Health Centre combines supplement knowledge and a person's individual lifestyle. The products we carry include the latest in vitamin, mineral, herb and protein supplements, specialty foods and natural body care products. Our Health Coach is an Applied Nutritionist who is a resource for you whether you know exactly what you want, or you need some direction.

Layman Fire & Safety235 Biesenthal Road, Pembroke | Phone: [email protected] | www.laymanfireandsafety.com

MINDFULNESSRose McHale, Master of My Own Destiny

Our team of experienced Audiologists, available Monday to Saturday, provide hearing evaluations, tinnitus advice, amplification options, hearing aid fitting, repairs and batteries, adjustments, custom hearing protection and swim plugs. Main location is in Pembroke with clinics in Petawawa, Deep River and Barry’s Bay. Let us help your ears to hear. Services offerts en français.

www.heritagehearingcare.ca | [email protected] Pembroke Street West, Pembroke | Phone: 613-735-0776Heritage Hearing CareHEARING CARE

Free hearing tests, hearing aids and batteries, assistive listening devices, hearing protection and funding options. We offer hearing aid repair, six-month clean and checks and ear wax removal. Our hearing aid brands include Oticon, Phonak, ReSound, Siemens, Signia, Starkey and Widex. We can help you choose the best hearing aid that fits your lifestyle.

www.davidsonhearingaids.com627 Fortington Street, Renfrew | Phone: 613-432-7171595 Pembroke Street East, Pembroke | Phone: 613-735-3846Davidson Hearing Aid CentresHEARING CARE

Eyewash stations, first aid kits and supplies, hand sanitizer, disposable gloves and coveralls, sharps container, stretchers, masks, welding respirators, emergency showers, face shields, spray-on bandages, safety signage and more. Large and small orders available. Industrial, commercial and institutional safety workplace products. Let us know what your safety needs are and we can recommend product.

PET SUPPLIESM&R Feeds and Farm Supply2768 Micksburg Road, Pembroke | Phone: 613-735-36891185 Pembroke Street East, Pembroke | Phone: 613-732-2843388 Main Street, Shawville | Phone: 819-647-2814A broad range of quality food and related products from respected manufacturers. Some of our pet lines and accessories include dog and cat food, rabbit and gerbil food, litter, bedding, cages, kennels, travel crates, fencing, bowls and feeders. Visit www.mandrfeeds.com for pets and farm animal products and services.

PHARMACYRowan’s Pharmasave 115 Pembroke Street West, PembrokePhone: 613-732-2522 | [email protected] Downtown Pembroke pharmacy since 1924. Let our pharmacists help you with travel medication plans, health plans, weight management and connecting with drug benefits. Pharmacists are your most accessible health care provider so let us work for you. Now offering myDNA testing. Ask us about it. Welcoming new clients daily. Your most accessible healthcare provider.

SKI & SNOWBOARDMount Pakenham57 Ski Hill Road, Pakenham | Phone: [email protected] | www.mountpakenham.comDiscover ski and board lessons days and evenings at 5:00pm and 6:00pm only $60 (includes beginner group lesson, lifts, rentals & helmet). Season and nighttime skiing passes, snow tubing, snowshoeing and rentals. Group skiing and lesson opportunities (great for friends, families or workplaces. Facilities include lounge, retail shop, bar and cafeteria so you can easily spend the day with us.

SPIRITUALITYSt. John’s Lutheran ChurchPastor Albert Romkema605 Black Bay Road, PetawawaPhone: 613-687-6187 | www.facebook.com/stjohnspetawawaServices every Sunday at 10:00am. Sunday school also available for children. Welcoming friends and family as well as visitors - our doors are open to you. Our congregation hosts a variety of groups (cards for seniors, quilting, choir, maintenance committee, church council, Lutheran women, visiting committee) for your involvement.

WINTER FESTIVALFestival of Outdoor Rinks (and winter fun)www.festivalofoutdoorrinks.com | www.facebook.com/outdoorrinksFebruary 7-9, 2029. The Ottawa Valley’s favourite outdoor festival. Choose an outdoor rink around the region and enjoy some fun during this frosty time of year. Check our website for rinks that have activities taking place. New this year is the “winter fun” part of the event for places that want to participate but don’t have a rink. No event is too big or too small to be included. Follow us on Facebook for all the details and participating rinks.

Health Services DIRECTORY



CROSSWORD ANSWERS

58) per5) FCC (Farm Credit Canada)

56) bill55) sums

17) March15) budget

13) RESP (Registered Education Savings Plan)

12) Wealthy9) cut6) Wolf1) Boiler

ACROSS

24) IOUSA22) Barber

25) bank26) refinance28) Capitalism29) loan30) bookkeeper33) invest35) earn38) collateral39) payday41) coffee42) bankruptcy44) April

49) lease

18) used

48) fixed

50) GIC (Guaranteed Investment Certificate)

21) refund20) rating19) will17) Morneau16) guarantor14) Attorney12) wages11) return10) tab8) FKP7) overdue5) short

4) OAS (Old Age Security)

3) life2) owed

DOWN

64) interest63) Enron62) Small61) cash60) reverse

57) CPP (Canada Pension Plan)

55) stub51) Pryor

23) phishing

28) credit cards

27) cook

29) lien31) poor

46) Learning

32) Wall Street34) TFSA (Tax Free Savings Account)36) bracket37) shift38) creditor40) avalanche43) retire45) ROE (Record of Employment)

52) RDSP (Registered Disability Savings Plan)

47) TEC (Tuition Education Credit)

53) debt54) free

Inspiration Corner

BOOKCLUB

Glossophobiathe fear of speaking in public

Brain

Simple Ways ToPractice Mental Fitness

Sometimes it takes a good fall to really know where you stand.

~ Hayley Williams

If people are trying to bring you down, it only means that you are above them.

~ Anonymous

Show respect even to people who don’t deserve it; not as a reflection of their character, but as a reflection of yours.

~ Dave Willis

Do an everyday habit a different way. For example, wear your watch upside down or on a different hand. Brush your teeth with the opposite hand that you normally use. This forces your brain to work a little harder doing these things that are routine and gives it a “workout."

Volunteering is called the “win-win” activity because helping others makes us feel good about ourselves. At the same

time, it widens our social network, provides us with new learning experiences

and can bring balance to our lives.

Booster

Give your brain someexercise! Try this tip and see how you do!

Source: Women’s Day Magazine

Source: Canadian Mental Health Association

Humorous, surprising and informative, Dr. Peterson tells us why skateboarding boys and girls must be left alone, what fate awaits those who criticize too easily, and why you should always pet a cat when you meet one on the street. Dr. Peterson discusses discipline, responsibility, freedom and adventure, distilling the world’s wisdom into twelve wide-ranging essays, practical and profound. www.jordanbpeterson.com

Dr. Jordan B. Peterson is a professor of psychology at the University of Toronto, a clinical psychologist and the author of the multi-million copy bestseller 12 Rules for Life: An Antidote to Chaos, #1 for nonfiction in 2018 in the US, Canada, the UK, Australia, New Zealand, Sweden, the Netherlands, Brazil and Norway, and now slated for translation into 50 languages.

ovjobs.ca

Phone: 613-732-7774 | www.ovjobs.ca | [email protected] | www.facebook.com/ovjobs

Make a move to the job you want in 2020.

Finding the right job can be difficult, but we make it a little easier with OVJobs.ca.Find jobs throughout the Ottawa Valley, from large and small employers andacross all industries. OVJobs.ca is the region’s most popular source for local

employment opportunities. If it’s a great job, you’ll find it on OVJobs.ca.

Join our page on Facebook and have openings sent to your timeline

Your can stand almost anything;it’s your you have to convince.You have choices. We have options. Let’s do it together.

Open 24 hours a day, 7 days a week, choose theplan that works for you. Excellent equipment,multiple workout rooms and easy-to-followscreen workouts. Plus, we have a personal traineron site, access to hydrating drinks and proteinand all the amenities you should expect with yourfitness centre experience.

Supplements and nutrition-led programs,body analysis, coaching and more. A greatcomplement to a healthier lifestyle.

A 15-minute workout? It’s possible with MedEx. We designa customized program and you work with a MedEx coachduring every session. We guarantee change in foursessions or your money back! Make changes to strength,bone density, body fat composition, blood pressure,balance and more. Flexible plans available.

The Gym

Nutrition

MedEx

body mind

Phone: 613-732-3333 570 Nelson Street, Pembroke

www.integratedhealthcentre.ca

Documents

THE OTTAWA VALLEY’S HEALTH MAGAZINE HealthMattersovhealth.ca/wp-content/uploads/2020/01/Health-Matters-Winter-2020... · groups in the entire Canadian population. #1 SOURCE Why